FS400 Elliptical
17
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 predicted
Maximum Heart Rate. This can be accomplished by using the following formula: 220 minus your
age. This will give you the predicted Maximum Heart Rate (MHR) for someone of your age. To de-
termine 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 zone that burns fat, while 80% is 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
predicted 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 ex-
ercise 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.
Heart Rate
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