Endurance E4 - Exercise Guidelines

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1 50-60%
2 60-70%
3 70-80%
Goal
Improve health and
well-being, decrease
stress, reduce risk factors
Weight management
and optimal fat burning
Aerobic fitness
Aerobic/Anaerobic
fitness
Anaerobic fitness for
peak performance
and competition
Mode
Zone Intensity
(%MHR)
4 80-85%
5 85-100%
Very easy,
conversational
pace.
Easy pace,
longer duration
to build
endurance
Faster pace,
improve
stamina
Increase
speed and
improve
stride
Interval runs
increase VO2
MAX, speed,
economy,
and form.
Training Zones
Exercise Guidelines:
The American Council of Sports Medicine (ACSM) recommends the
following exercise guidelines for healthy aerobic activity:
Warm up: Warm up 5 to 10 minutes before aerobic activity.
Duration: Maintain your exercise intensity for 20 to 60 minutes
Cool Down: Gradually decrease the intensity of your workout, then
stretch to cool down during the last 5 to 10 minutes.
NOTE:
If weight loss is your major goal, a minimum of 30
minutes of aerobic activity five or more times per week
is recommended.
Determining your target heart rate (Kavvonen Heart Rate Formula)
Example: 40 year old with a resting heart rate of 60 BPM
220 - 40 (age) = 180
180-60 (resting pulse) = 120
120 x .5 (50% intensity) = 60
60 + 60 (resting heart rate) = 120 (target heart rate)
The following chart explains how to
determine your target heart rate for
varying levels of intensity. The
different levels of intensity
will help you achieve
different objectives.
E4 ELLIPTICAL TRAINER
and competition
MAX, speed,
economy,
and form.
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