ERG700 Rower
19
Heart Rate Monitoring (chest strap not included)
The old motto, “no pain, no gain”, is a myth that has been overpowered by the benets
of exercising comfortably. A great deal of this success has been promoted by the use of
heart rate monitors. With the proper use of a heart rate monitor, many people nd that their
usual choice of exercise intensity was either too high or too low and exercise is much more
enjoyable by maintaining their heart rate in the desired benet range.
To determine the benet range in which you wish to train, you must rst determine your
Maximum Heart Rate. This can be accomplished by using the following formula: 220 minus
your age. This will give you the Maximum Heart Rate (MHR)for someone of your age. To
determine the effective heart rate range for specic goals you simply calculate a percentage
of your MHR. Your Heart rate training zone is 50% to 90% of your maximum heart rate.
60% of your MHR is the recommended for burning
fat while 80% is recommended for strengthening the
cardio vascular system. This 60% to 80% is the zone
to stay in for maximum benet.
For someone who is 40 years old their
target heart rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute (60% of maximum)
180 X .8 = 144 beats per minute (80% of maximum)
So for a 40 year old the training zone would
be 108 to 144 beats per minute.
The two most popular reasons for, or goals, of exercise are cardiovascular tness (training
for the heart and lungs) and weight control. The black columns on the chart above
represent the MHR for a person whose age is listed at the bottom of each column. The
training heart rate, for either cardiovascular tness or weight loss, is represented by two
different lines that cut diagonally through the chart. A denition of the lines’ goal is in the
bottom left-hand corner of the chart. If your goal is cardiovascular tness or if it is weight
loss, it can be achieved by training at 80% or 60%, respectively, of your MHR on a schedule
approved by your physician. Consult your physician before participating in any exercise
program.
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