Vision Fitness T8500HRC Owner's Manual download pdf (Page 35)

Target Heart Rate Zone

The most common method for calculating your target heart rate is to first 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% and 75% of your maxi-

mum 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 .6

Upper Limit of Target Zone = Maximum heart rate X .75

You may find the chart below helpful for a quick reference.

Age Target Zone 60%-75%

20 120-150

25 117-146

30 114-142

35 111-138

40 108-135

45 105-131

50 102-127

55 99-123

60 96-120

65 93-116

70 90-113

Perceived Exertion Level

The second and simpler way to gauge your exercise intensity is to evaluate your perceived exertion level.

If while exercising you are too winded to maintain a conversation without gasping, you are working out too

hard. A good rule of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch your

breath, it’s time to slow down. Always be aware of other warning signs to overexertion.

PART 5

Developing a Fitness Program

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Vision Fitness T8500HRC Owner's Manual Page 35