Precor M8.2E, Руководство пользователя

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page 28
YOUR AGE
YOUR HEAR
T RA
TE
80% OF
MAX.
HEART
RATE
MAX.
HEART
RATE
65% OF
MAX.
HEART
RATE
145
150
155
160
165
170
175
180
185
195
200
190
94
97
100
104
107
111
114
117
120
124
127
130
116
120
124
128
132
136
140
144
148
152
160
156
75 70 65 60 55 50 45 40 35 30 25 20
80
90
100
110
120
130
150
140
160
170
180
190
200
RECOMMENDED TRAINING ZONE
HEART RATE TRAINING ZONE
Training zones
How Hard Should I Exercise?
Studies show that to achieve the benefits of aerobic exercise, it is necessary to
work out hard enough to raise your heart rate to a certain minimum level, called
the “training zone.” Your training zone depends on your age and level of
fitness.
Diagram 12 shows your recommended heart rate training zone, which is
calculated using your age and your maximum attainable heart rate. The chart is
based on a resting heart rate of about 72 for males and 80 for females. Your
optimum training zone is between 65% and 80% of your maximum heart rate.
For efficient aerobic exercise, work only hard enough to keep your heart rate in
this zone.
Pushing yourself beyond the recommended range, that is, exercising so hard
that your heart rate rises above 80% of maximum) can overstress your
muscles. To increase cardiovascular improvement, exercise
longer, not harder.
Keep in mind that this zone is an approximation, to be used as a guideline—
individual heart rates vary according to several physiological factors. To
determine your training zone, find your age on the diagram, and then find the
line where they intersect. For example, if you are 35 years old, your training
zone is between 120 and 148 beats per minute. Remember this zone—this is
the heart rate zone you should try to maintain as you work out.
Diagram 12