Target heart rate – Evo Fitness 53551 User Manual

Page 8

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target heart rate

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EXER

CISING IN Y

OUR T

AR

GET ZONE

Finding your pulse

To make sure your heart is beating
in its target zone, you’ll need to know
how to monitor your heart rate. The
easiest way is to feel the pulse in
the carotid artery on either side of
your neck, between the windpipe
and the large neck muscles. Count

the number of beats in ten seconds,
then multiply by six. This gives you
the number of beats per minute.

How fast should your heart beat
during aerobic exercise? Fast
enough to reach and stay in its

“target zone,” a range of beats per
minute that is largely determined by
your age and physical condition. To
determine your target zone, consult
the chart we have provided.

200

180

160

140

120

100

80

AGE IN YEARS

PULSE IN BEA

TS PER MINUTE

HEALTH

Beginner, low intensity with long

duration produces fat burning

FITNESS

Optimal training, aerobic

or cardiovascular

190

170

150

130

110

90

70

ADVANCED

Sports, athletic conditioning or

interval training

Aerobic exercise is any
sustained activity that sends oxygen
to your muscles via your heart and
lungs. It will improve the fitness of
your lungs and heart: your body’s

most important muscle. Aerobic
fitness is promoted by any activity
that uses your large muscle groups
- arms, legs or buttocks, for example.
Your heart beats quickly and you

breath deeply. An aerobic exercise
should be part of your entire exercise
routine.

2 0 2 5 3 0 3 5 4 0 4 5 5 0 5 5 6 0 6 5 7 0

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