Dyaco Canada Inc. 2013
21
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.
