Target Heart Rate - Gym Master GM97816 Manual De Instrucciones

TARGET HEART RATE

The most common method for calculating your target heart rate is to find your maximum heart rate.
The standard formula for this is: 220 - your age = maximum heart rate.
You DO NOT want to workout at your maximum heart rate. You want to workout in your target
heart rate zone. Your target heart rate zone is a percentage of your maximum heart rate. The
American Heart Association recommends working out at a target heart rate zone of between 60% -
75% of your maximum heart rate. If you are just beginning an exercise program, exercise near or
below the lower limit of your target zone.
Lower limit of target zone = maximum heart rate x 0.60
Upper limit of target zone = maximum heart rate x 0.75
(American Heart Association recommends this. Before starting exercise program, please consult
your physician to understand your physical situation.)
HOW OFTEN SHOULD YOU EXERCISE
You should exercise three to four times a week to improve your cardiovascular and muscle fitness.
HOW HARD SHOULD YOU EXERCISE
Intensify of exercise is reflected in your heart rate. Exercise must be sufficiently rigorous to
strengthen your heart muscle and condition your cardiovascular system. Only your doctor can
prescribe the target training heart range for you. Before starting any exercise program consult your
physician.
HOW LONG SHOULD YOU EXERCISE
Sustained exercise conditions your heart, lungs and muscles. The longer you are able to sustain
exercise within your target heart range, the greater the aerobic benefits. To begin maintain 2-3
minutes of steady, rhythmic exercise, then check your heart rate.
EXERTION LEVEL
WEEK 1 Easy
WEEK 2 Easy
WEEK 3 Moderate
WEEK 4 Moderate
WEEK 5 Moderate
WEEK 6 Slightly higher or slightly lower
WEEK 7 Add interval training
Owner's Manual
For your health and safety Do not over exert yourself.
BEGINNER TREADMILL PROGRAM
DURATION
6-12 minutes
10-16 minutes
14-20 minutes
18-24 minutes
22-28 minutes
20minutes
3 minutes at moderate exertion with 3 minutes
at higher exertion for 24 minutes
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CAUTION!
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