Keys Fitness Alliance A5t Owner's Manual

Keys Fitness Alliance A5t Owner's Manual Manual pdf 13 page image

Monitoring Your Heart Rate13Monitoring Your Heart RateTo obtain the greatest cardiovascular benefits from your exercise workout, it is important to work within yourtarget heart rate zone. The American Heart Association (AHA) defines this target as 60%-75% percent of yourmaximum heart rate.Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your maximum heartrate and aerobic capacity naturally decreases as you age. This may vary from one person to another, but usethis number to find your approximate effective target zone. For example, the maximum heart rate for an aver-age 40 year-old is 180 bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safetybelow.Before beginning your workout, check your normal resting heart rate. Place your fingers lightly against yourneck, or against your wrist over the main artery. After finding your pulse, count the number of beats in 10 sec-onds. Multiply the number of beats by six to determine your pulse rate per minute. We recommend taking yourheart rate at these times; at rest, after warming up, during your workout and two minutes into your cool down,to accurately track your progress as it relates to better fitness.During your first several months of exercising, the AHA recommends aiming for the lower part of the targetheart rate zone-60%, then gradually progressing up to 75%.According to the AHA, exercising above 75% of your maximum heart rate may be too strenuous unless youare in top physical condition. Exercising below 60% of your maximum will result in minimal cardiovascularconditioning.Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop exercising, or ifit’s higher than normal the morning after exercising, your exertion may have been too strenuous for your cur-rent fitness level. Rest and reduce the intensity next time.Fitness Safety The target heart rate chart indicates average rate zones for different ages. A variety of differentfactors (including medication, emotional state, temperature and other conditions) can affect the target heartrate zone that is best for you. Your physician or health care professional can help you determine the exerciseintensity that is appropriate for your age and condition.(MHR) = Maximum Heart Rate(THR) = Target Heart Rate220 - age = maximum heart rate (MHR)MHR x .60 = 60% of your maximum heart rate.MHR x .75 = 75% of your maximum heart rate.For example, if you are 30 years old, your calculations will be as follows:220 - 30 = 190190 x .60 = 114 (low end or 60% of MHR)190 x .75 = 142 (high end or 75% of MHR)30 year-old (THR) Target Heart Rate would be 114-142See Heart Rate Table (on next page) for additional calculations.