Woodway ST PPS 43 Med, Руководство пользователя

Страница: 65 / 122

59 | UM-PP-EN-03
7.2 Calculating Maximum Heart Rate
Determine Heart Rate
For selecting the individual training intensity, it is important to determine one's own heart or pulse
rate. For this, the use of a heart rate monitor is recommended. The pulse can also be determined by
placing the middle and index fingers together on one side of the neck (a few centimeters outward
from the larynx). Count the number of beats within a 15 second period and multiply by 4 to determine
the beats per minute (BPM).
Maximum Heart Rate
To determine your maximum heart rate, subtract your age from the number 220
[general
formula from
the American Heart Association (AHA) and the American College of Sports Medicine (ACSM)] .
Your actual max. heart
rate is determined by a medically-administered stress test. The American Heart Association
recommends undergoing a stress test if you have a history of heart disease or if you are over 40 years
old and starting a training program.
During training it is recommended to not exceed a value of 85% of your maximum heart rate.
WOODWAY programs are designed so that the heart rate remains within the target range. Your target
heart rate should be between 60 and 75% of your max. heart rate. If you find that your heart rate is
above 75%, you are probably running too fast. Reduce your speed or briefly stop training to bring
your heart rate back to the target range.
Use the following chart to determine your heart rate range.
Age
Maximum
heart rate
[BPM*] 60% of the
maximum heart
rate [BPM] 75% of the
maximum heart
rate [BPM] 85% of the
maximum heart
rate [BPM]
20 200 120 150 170
25 195 120 150 160
30 190 110 140 160
35 185 110 130 150
40 180 100 130 150
45 175 100 130 140
50 170 100 120 140
55 165 90 120 130
60 160 90 120 130
65 155 90 110 130
70 150 90 110 120
75 145 80 100 120
* BPM : Beats per minute, source: American College of Sports Medicine