Target Heart Rate - Johnson Livestrong LS10.0E Manual Del Propietário

LS15.0E PROGRAM INFORMATION

6) TARGET HEART RATE

The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your age).
The age-based method provides an average statistical prediction of your max HR and is a good method for the majority of
people, especially those new to heart rate training. The most precise and accurate way of determining your individual max HR is
LS15.0E to have it clinically tested by a cardiologist or exercise physiologist through the use of a maximal stress test. If you are over the
age of 40, overweight, have been sedentary for several years, or have a history of heart disease in your family, clinical testing is
recommended.
This chart gives examples of the heart rate
range for a 30 year old exercising at 5
different heart rate zones. For example, a
30-year-old's max HR is 220 – 30 = 190 bpm
and 90% max HR is 190 × 0.9 = 171 bpm.
TARGET HEART RATE NOTES:
• Warm-up and cool-down each last
5 minutes.
• After 5 minutes, the speed or incline will
automatically adjust to bring you near your specified heart rate.
• The profile window shows your heart rate during exercise. The green line represents your target heart rate (THR) and the
red line represents your current heart rate. If you are working out beneath your THR, the treadmill will adjust speed or incline
accordingly to bring you near your target.
• If there is no heart rate detected, the unit will not change the speed or incline.
• If your heart rate is 25 beats over your target zone the program will shut down.
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Target Heart Workout Example THR
Rate Zone Duration Zone (age 30)
VERY HARD
5 171 190
< –
MIN
90 100%
–
HARD
2 10 152 171
– –
MIN
80 90%
–
MODERATE
10 40 133 152
– –
MIN
70 80%
–
LIGHT
40 80 114 133
– –
MIN
60 70%
–
VERY LIGHT
20 40 104 114
– –
MIN
50 60%
–
Your
Recommended For
THR Zone
Fit persons and for athletic training
BPM
Shorter workouts
BPM
Moderately long workouts
BPM
Longer and frequently repeated
BPM
shorter exercises
Weight management and active
BPM
recovery