Life Fitness 9500HR User Manual download pdf (Page 13)

HEART RATE ZONE TRAINING

™

Research shows that exercising within a specific heart rate range is the optimal way

to both monitor your exercise intensity and achieve maximum results. That’s the idea

behind the Life Fitness Heart Rate Zone Training approach to exercise.

If your primary goal is to burn fat, you should exercise at a level between 60% and

75% of your theoretical maximum heart rate (defined by the American College of

Sports Medicine’s “Guidelines for Exercise Testing and Prescription” as 220 minus

your age). If you wish to improve your cardiovascular condition, you should work out

at 75% to 85% of your theoretical maximum heart rate.

Example: If you are 30 years old, your theoretical maximum heart rate is

220 - 30 (your age) = 190 beats per minute (bpm).

If your primary goal is to burn fat:

Multiply 190 x .60 = 114 bpm (the low end of your target heart rate zone)

Multiply 190 x .75 = 143 bpm (the high end of your target heart rate zone)

If your primary goal is to improve your cardiovascular fitness:

Multiply 190 x .75 = 143 bpm (the low end of your target heart rate zone)

Multiply 190 x .85 = 162 bpm (the high end of your target heart rate zone)

Heart Rate Zone Training chart

1 2 ... 8 9 10 11 12 13 14 15 16 17 18 ... 37 38

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Life Fitness 9500HR User Manual Page 13