Technogym SKILLRUN UNITY 7000 - Page 15

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SKILLRUN
The table shows the optimum heart rate levels in relation to age and the
goal to be achieved.
Theoretical maximum heart rate (100%) is calculated on the basis of age
using the formula: HRmax = 207 - 0.7 x age (R. L. Gelish et al, Med Sci Sports
Exerc., 2007 May, 39 (5): 281).
To read the graph, simply nd your age on the horizontal axis and scan up
the vertical until you reach the 60%, 70% and 90% values.
Aerobic exercise performed at a heart rate between 60% and 70% mainly
burns fat as an energy source.
When doing aerobic exercise at a heart rate of 70% to 90% the cardiocirculatory
component prevails.
For example, if someone aged 30 wants to burn o fat, they should keep
their heart rate between 112 (60%) and 131 (70%) during exercise; if they
want to improve cardio-respiratory capacity, they should keep their heart
rate between 131 (70%) and 168 (90%).
Heart rate per minute
Age
Predominant use of sugars.
Training for competitive athletes (subject to medical
assessment).
Combination of sugars and fats burned.
Signicant improvement of aerobic eciency.
Predominant use of fats, and increase in the use of sugars.
Moderate improvement of aerobic eciency.
Predominant use of fats, and minimal use of sugars.
Limited improvement of aerobic eciency.
READING THE HEART RATE