Star Trac 4500 - Determining Your Target Heart Rate Range

The following muscle groups shouldbe stretched/warmedup for any walking orrunning program:
.:. Quadriceps
.:. Hamstrings
-:. Calves
.:. Outer hips
.:. Groin muscles
.:. Back muscles
.:. Chest
.:. Shoulder muscles
.:. Shins
Determining Your Target
Heart Rate Range
LOWER TARGET HEART RATE
220
Your Age
= Estimated Max. Heart Rate
Resting
= Value
x 60%
= Estimated Target
+ Resting
= Target Heart Rate @ 60%
UPPER TARGET HEART RATE
220
Your Age
= Estimated Max. Heart Rate
Resting
= Value
x 80010
= Estimated Target
+ Resting
= Target Heart Rate @ 80%
Lower Target Heart Rate I
===~
Upper Target Heart Rate II- __ ---J
F.I. T. Principle
Every cardiovascular program should be
developed based on frequency, intensity and
duration.
I)
Frequency- the number of exercise sessions
per week.
Regular exercise should be performed at
least three or four days week to be
beneficial, although fewer sessions may be
sufficient for some. Those
in superior
physical condition typically train five to
seven days per week.
2) Intensity - how hard each exercise is.
Intensity is dependent upon one's fitness
level. The range established by American
College
of Sports Medicine is 60% to 90%
of maximal heart rate. If you are abeginning
exerciser maintaining an intensity level
around 60% is beneficial. Typically, an
estimated heart rate range is determined
using a formula of nO-Age, factoring in
resting heart rate, then multiplying by the
desired percentage. See the chart below.
If your §TAR TRAC4S00 TREADMILL
has contact heart rate or Polar® compatibility,
monitoring your heart rate will be easy.
However, if your need to monitor your pulse
manually, find the carotid or radial artery with
your index finger, take a ten second count and
multiply by six to determine heart rate.
§TAR TRAC 4S00 TREADMILL Owner"s Manual 47