SolidFocus TM5010 - Page 31

TM5010/TM5030/TM5050
Folding Treadmill
29
Exercise Guidelines (continued)
Heart Rate Training Zones
Zone 0 – Low Heart Rate Zone : 40% - 50% of your Max HR
Beginning Exerciser Heart Rate Training Zone
Exercise Benets: An ideal heart rate training zone if you are a beginning exerciser, or to use on
Active Rest, easy or recovery training days.
Zone 1 – Healthy Heart Zone : 50% - 60% of your Max HR
Easiest, Most Comfortable Zone
Exercise Benets: Body fat decreases, blood pressure lowered, cholesterol lowered, muscle mass
improvements, decreased risk for degenerative diseases, safety high.
Zone 2- Temperate Zone : 60% - 70% of your Max HR
Cruise Zone: You can train for extended periods of time in this zone
Exercise Benets: Gain muscle mass, lose fat mass, strengthen heart muscle, your muscle to burn
fat, your fat cells to increase the rate of fat release, increase in the number of mitochondria in the
muscle. (75%-85% of all calories from fat as fuel.)
Zone 3- Aerobic Zone : 70% - 80% of your Max HR
Transition Zone: moving from health zones to performance zones
Still feels comfortable, you will break the sweat, but no anaerobic burn sensation
Exercise Benets: Improved overall functional capacity with increase in the number and size of
blood vessels, increased vital capacity, respiratory rate, increase in size and strength of the heart.
Zone 4- Threshold Zone : 80% - 90% of your Max HR
Max Calorie Burn Zone
Exercise Benets: Max fat burn, but you must be t enough to train with some oxygen present for
additional fat burn. No fat burning if exercising above fat burning heart rate.
Zone 5 - Performance Redline Zone: 90% - 100% of your Max HR Exercise
Peak Race Zone, Athlete Only Zone!
Exercise Benets: Highest total calories burned, but lowest percentage of tat calories. This zone is
ONLY for the VERY HEALTHY & FIT!!! Spending too much time in this zone, even for elite athletes
can be painful, cause injuries and lead to overtraining, which leads to poor performance.
Increased performance range
Aerobic training range
Weight loss training range
Heart rate BPM
TARGET HEART RATE CHART
119
116
113
110
107
104
101
98
95
92
147
143
139
135
131
128
124
120
116
166
162
157
153
149
145
140
136
132
195
190
185
180
175
170
165
160
155
60%
75%
85%
100%
20 25 30 35 40 45 50 55 60 65
AGE
151
170
200