York Fitness MONZA SERIES, Руководство пользователя, Страница: 24 / 28

24
heArt rAte trAining
to get the most out of your new equipment and see the best results from your training you should exercise at the right level of
effort, and that means listening to your heart! Working out to a target heart rate means you can direct your workout to achieve
different goals:
gOOD healTh -
for those wishing to improve quality of life and general well being. your session will need to be done at an
intensity of between 50 - 60% of your estimated maximum heart rate, should last about 30 minutes and can be done on most
days of the week.
weighT lOss -
to see a significant reduction in body fat, your sessions must be a little more intense - between 60 and 70% of
your estimated maximum heart rate. these sessions can also be performed on most days of the week for up to 30 minutes.
imPROVing FiTness leVels -
these sessions should be performed at 70- 80% of your estimated maximum heart rate and
can also involve bouts of interval training that would have your heart rate peaking for short times near your maximum heart rate
level. these are intense sessions and will require at least a 48 hours rest between sessions.
cAlculAting your tArget heArt rAte
first, you need to find your estimated maximum heart rate using the formula “220 minus your age in years”. if you are 35 years
old, your estimated maximum heart rate is: 220 - 35 = 185 beats per minute (bpm)
next, to calculate your target heart rate, simply multiply your estimated maximum heart rate (185 bpm) by the applicable
percentage. so, if your goal is better heart: 185 x 60% = 111bpm
tiP: heart rate training requires you to monitor your heart rate throughout the workout. for this we recommend using a chest
strap (if your machine has a wireless receiver) or a heart rate monitor.
target heart rate Zone estimated by Age*
age TaRgeT heaRT RaTe ZOne
(55% - 90% OF maximUm heaRT RaTe)
aVeRage maximUm
heaRT RaTe 100%
20 yeArs 110-180 beAts Per minute 200 beAts Per minute
25 yeArs 107-175 beAts Per minute 195 beAts Per minute
30 yeArs 105-171 beAts Per minute 190 beAts Per minute
35 yeArs 102-166 beAts Per minute 185 beAts Per minute
40 yeArs 99-162 beAts Per minute 180 beAts Per minute
45 yeArs 97-157 beAts Per minute 175 beAts Per minute
50 yeArs 94-153 beAts Per minute 170 beAts Per minute
55 yeArs 91-148 beAts Per minute 165 beAts Per minute
60 yeArs 88-144 beAts Per minute 160 beAts Per minute
65 yeArs 85-139 beAts Per minute 155 beAts Per minute
70 yeArs 83-135 beAts Per minute 150 beAts Per minute
*for cardiorespiratory training benefits, the American college of sports medicine recommends working out within a heart rate
range of 55% to 90% of maximum heart rate. to predict the maximum heart rate, the following formula was used:
220 - Age = predicted maximum heart rate
FiTness gUiDe