Bowflex Max Trainer SE - Page 8

8
The most eicient procedure to burn fat during exercise is to start
at a slow pace and gradually increase your intensity until your
heart rate reaches between 60 – 85% of your maximum heart rate.
Continue at that pace, keeping your heart rate in that target zone
for over 20 minutes. The longer you maintain your target heart rate,
the more fat your body will burn.
The graph is a brief guideline, describing the generally suggested
target heart rates based on age. As noted above, your optimal
target rate may be higher or lower. Consult your physician for your
individual target heart rate zone.
Note: As with all exercises and fitness regimens, always use your
best judgment when you increase your exercise time or intensity.
20-24
FAT-BURNING TARGET HEART RATE
Heart Rate BPM (beats per minute)
Age
25-29
0
50
100
150
200
250
30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+
196
191
186
181
176
171
166
161
156
151
146
167
162
158
154
150
145
141
137
133
128
126
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
11 8
11 5
11 2
109
106
103
100
97
94
91
88
FAT-BURNING
ANAEROBIC
AEROBIC
Heart Rate