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Nautilus U684 Manual

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20-24
FAT-BURNING TARGET HEART RATE
Heart Rate BPM
(beats per minute)
Age
25-29
0
50
100
150
200
250
30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+
196
191
186
181
176
171
166
161
156
151
146
167
162
158
154
150
145
141
137
133
128
126
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
118
115
112
109
106
103
100
97
94
91
88
CHRdetectionmaybelimitedtowalkingorslowjoggingduetotheextrememuscleartifactsandhandmotiongener-
ated by a comfortable running style. If your heart rate signal ever seems erratic after validation, wipe off your hands
and the sensors and try again.
Heart Rate Calculations
Yourmaximumheartrateusuallydecreasesfrom220BeatsPerMinute(BPM)inchildhoodtoapproximately160
BPMbyage60.Thisfallinheartrateisusuallylinear,decreasingbyapproximatelyoneBPMforeachyear.There
isnoindicationthattraininginuencesthedecreaseinmaximumheartrate.Individualsofthesameagecouldhave
differentmaximumheartrates.Itismoreaccuratetondthisvaluebycompletingastresstestthanbyusinganage
related formula.
Yourat-restheartrateisinuencedbyendurancetraining.Thetypicaladulthasanatrestheartrateofapproximately
72 BPM, whereas highly trained runners may have readings of 40 BPM or lower.
The Heart Rate table is an estimate of what Heart Rate Zone (HRZ) is effective to burn fat and improve your cardio-
vascular system. Physical conditions vary, therefore your individual HRZ could be several beats higher or lower than
what is shown.
Themostefcientproceduretoburnfatduringexerciseistostartataslowpaceandgraduallyincreaseyourintensity
untilyourheartratereachesapproximately50–70%ofyourmaximumheartrate.Continueatthatpace,keeping
your heart rate in that target zone for over 20 minutes. The longer you maintain your target heart rate, the more fat
your body will burn.
The graph is a brief guideline, describing the generally suggested target heart rates based on age. As noted above,
your optimal target rate may be higher or lower. Consult your physician for your individual target heart rate zone.
Note:Aswithallexercisesandtnessregimens,alwaysuseyourbestjudgmentwhenyouincreaseyourexercise
time or intensity.
… 21 …


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