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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, where as 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cardiovas-
cular 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un-
tilyourheartratereachesbetween60–85%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.
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)
11 8 11 5 11 2 109 106 103 10 0 97 94 91 88
Auto-Calibration
The console has a built-in sensor which continually corrects for changes in altitude to maintain accurate measurement of
fanresistanceandwattsusedduringexercise.
20


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