23
Dyaco
Canada
Inc.
2016
HEART
RATE
PROGRAMS
Before
we
get
started,
a
word
about
Heart
Rate:
The
old
motto,
“no
pain,
no
gain”,
is
a
myth
that
has
been
overpowered
by
the
benefits
of
exercising
comfortably.
A
great
deal
of
this
success
has
been
promoted
by
the
use
of
heart
rate
monitors.
With
the
proper
use
of
a
heart
rate
monitor,
many
people
find
that
their
usual
choice
of
exercise
intensity
was
either
too
high
or
too
low
and
exercise
is
much
more
enjoyable
by
maintaining
their
heart
rate
in
the
desired
benefit
range.
To
determine
the
benefit
range
in
which
you
wish
to
train,
you
must
first
determine
your
Maximum
Heart
Rate.
This
can
be
accomplished
by
using
the
following
formula:
220
minus
your
age.
This
will
give
you
the
Maximum
Heart
Rate
(MHR)
for
someone
of
your
age.
To
determine
the
effective
heart
rate
range
for
specific
goals
you
simply
calculate
a
percentage
your
MHR.
Your
Heart
rate
training
zone
is
50%
to
90%
of
your
maximum
heart
rate.
60%
of
your
MHR
is
the
zone
that
burns
fat
while
80%
is
for
strengthening
the
cardio
vascular
system.
This
60%
to
80%
is
the
zone
to
stay
in
for
maximum
benefit.
For
someone
who
is
40
years
old
their
target
heart
rate
zone
is
calculated:
220
–
40
=
180
(maximum
heart
rate)
180
x
.6
=
108
beats
per
minute
(60%
of
maximum)
180
X
.8
=
144
beats
per
minute
(80%
of
maximum)
So
for
a
40
year
old
the
training
zone
would
be
108
to
144
beats
per
minute.
If
you
enter
your
age
during
programming
the
console
will
perform
this
calculation
automatically.
Entering
your
age
is
used
for
the
Heart
Rate
programs.
After
calculating
your
MHR
you
can
decide
upon
which
goal
you
would
like
to
pursue.
The
two
most
popular
reasons
for,
or
goals,
of
exercise
are
cardiovascular
fitness
(training
for
the
heart
and
lungs)
and
weight
control.
The
black
columns
on
the
chart
above
represent
the
MHR
for
a
person
whose
age
is
listed
at
the
bottom
of
each
column.
The
training
heart
rate,
for
either
cardiovascular
fitness
or
weight
loss,
is
represented
by
two
different
lines
that
cut
diagonally
through
the
chart.
A
definition
of
the
lines’
goal
is
in
the
bottom
left
‐
hand
corner
of
the
chart.
If
your
goal
is
cardiovascular
fitness
or
if
it
is
weight
loss,
it
can
be
achieved
by
training
at
80%
or
60%,
respectively,
of
your
MHR
on
a
schedule
approved
by
your
physician.
Consult
your
physician
before
participating
in
any
exercise
program.