Technogym SYNCHRO ARTIS - Page 13

13
SYNCHRO ARTIS
USING THE HEART RATE MONITOR
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: max H.R. = 220 - age.
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, the heart rate during
exercise should be kept to between 112 (60%) and 131 (70%); if he or she
wants to improve cardio-respiratory capacity, the heart rate should be kept to
between 131 (70%) and 168 (90%).
Heart rate per minute
Age
Prevalent use of sugars.
Training for athletes who take part in competitions (with medical
certicate).
Combined use of fats and sugars.
Signicant improvement of aerobic eciency.
Prevalent use of fats and increased use of sugars.
Moderate improvement of aerobic eciency.
Prevalent use of fats and little use of sugars.
Limited improvement of aerobic eciency.