Precor 515e - Page 19

Diagram 7
Training zones
Diagram 7 shows your recommended heart rate zone, which is calculated using
your age and your maximum attainable heart rate. The chart is based on a
resting heart rate ot about 72 tor males and 80 for females. Your optimum
training zone is between 65% and 80% of your maximum heart rate. For
efficient aerobic exercise, work only hard enough to keep your heart rate In this
zone. You will obtain the greatest fat-burning benefits when you exercise within
the optimum training zone.
Pushing yourself beyond the recommended range, (that is, exercising so hard
that your heart rate rises above 80% of maximum) can overstress your
muscles. To increase cardiovascular improvement, exercise longer, not harder.
Keep in mind that this zone is an approximation, to be used as a guideline-
individual heart rates vary according to several physiological factors. To
determine your recommended training range, find your age on the chart, and
then find the recommended heart rate between 65% and 80%. For example, if
you are 35 years old, your training zone is between 120 and 148 beats per
minute. Remember this zone—this is the heart rate zone you should try to
maintain as you work out.
To determine your heart rate, take your pulse at a place that you can reach
easily and comfortably while you exercise. Typical locations for measuring heart
rate are directly over the heart on the left side of the chest, on either side of the
neck, over the temple, or on the thumb side of either wrist. Wherever you
measure your pulse, make sure that you use your index and middle fingers—
not your thumb. Your thumb has a strong pulse which can affect your heart rate
reading.
Once you locate your pulse, look at a clock with a second hard and count the
beats for six seconds. Multiply that number by 10 to determine the total number
of beats per minute. For example, if you count 14 beats over six seconds, the
total number of beats per minute is 140. Compare the total number of beats
with your training zone as identified in Diagram 7. If necessary, increase or
decrease your activity level to bring your heart rate into your training zone. You
can regulate your work level (and heart rate) by changing the flywheel resis¬
tance, arm tension, rear elevation, and your pace. Remember—your heart rate
is the definitive measure of how hard you are working.
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