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The meaning of the heart rate
The old motto, “no pain, no gain”, is a myth that has been overpowered by the benefits of
exercising comfortably.Agreat deal ofthis success has been promoted by the use ofheart 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
predicted Maximum Heart Rate.This can be accomplished by using the following formula: 220
minus your age.This will give you the predicted Maximum Heart Rate (MHR) forsomeone
ofyour age.Todetermine the effective heart rate range for specific goals you simply calculate a
percentage of your MHR.Your heart rate training zone is 50% to 90% of your maximum heart
rate.Training at 60% of your maximum heart rate is recommended for burning fat, while
training at 80% of your maximum heart rate is recommended forstrengthening your
cardiovascular system.
For someone who is 40 years old their
predicted 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 to144 beats per minute.
Ifyou enter your age during programming the
console will perform this calculation automatically.
Aftercalculating your MHR you can decide upon
which goal you would like topursue.
The two most popular reasons for exercise are cardiovascular fitness (training for the heart
and lungs) and weight control.The black columns on the chart above represent the MHR fora
person whose age is listed atthe bottom ofeach column.The training heart rate,foreither
cardiovascular fitness or weight loss, is represented by two lines that cut diagonally through
the chart.Adefinition ofthe lines’goal is in the bottom left-hand corner ofthe chart.Whether your
goal is weight loss or cardiovascular fitness, it can be achieved by training between 60% and
80% of your MHR. Consult your physician before participating in any exercise program.
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