BH FITNESS RS8 - Manuel du propriétaire télécharger pdf (Page 24)

SECTION 6 – CALCULATING YOUR TARGET HEART RATE

Heart Rate (HR) training has become one of the most popular forms of monitoring your

workouts. Nothing tells you how your body is feeling like your own heart. By using your heart

rate to tell you how hard to train, you can maximize your workout results.

STEP ONE

Determining your Maximum Heart Rate:

The standard calculation for determining your maximum heart rate, B

eats per Minute (BPM), is

to subtract your age from the number 220.

Example: If you are 30 years of age, your maximum heart rate is:

220 – 30 = 190 BPM.

STEP TWO

Select your ideal workout HR Zone:

Once you have your maximum heart rate you can use it to determine your Target HR Zone

based on your fitness goal(s).

Recent studies have shown:

60-70% of your maximum HR will allow you to lose weight.

70-80% of your maximum HR will improve your aerobic fitness.

80-85% of your maximum will increase your athletic performance.

NOTE

: DO NOT exceed 85% of your maximum heart rate.

STEP THREE

Calculate your ideal Target HR:

Using the above percentages, you can calculate your ideal Target Heart Rate for your specific

goal.

As an example, the average 30 year old can:

Maximize burn fat / weight loss, by maintaining ~123 BPM during your workout

190 * 0.65 =123 BPM.

Improve aerobic fitness, by maintaining ~142 BPM during your workout

190 * 0.75 =142 BPM.

Do not exceed 190 * 0.85 = 161 BPM

Remember to consult your family physician or health care professional to develop a

well-planned exercise program to fit your health needs.

RS8 RECUMBENT CYCLE

BH Fitness • 20155 Ellipse • Foothill Ranch • CA • 92610

www.bhnorthamerica.com • Phone 949-206-0330 • Fax 949-206-0013

RS8

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BH FITNESS RS8 - Manuel du propriétaire Page 24