Landice Cardio Owner's Manual

Landice Cardio Owner's Manual Manual pdf 30 page image

Your heart is the most important muscle in your body and, like all muscles, must be exercised regularly to remain strong andefficient. According to fitness experts, exercise is more effective when you work out in a specific heart rate range or zone. Thisis referred to as your Target Heart Rate Zone (THRZ) and is reflected by the number of beats per minute your heart pumps.This zone can vary greatly depending on your age, fitness level, and various other factors. If your heart rate is too low duringexercise, your body reaps little or no benefit. This means you’re not likely to see the results you want, like weight loss orincreased endurance. If your heart rate is too high during exercise, you may tire too quickly and become frustrated, or evenrun the risk of injury.Monitoring exercise intensity helps you to stay at a level of exercise that allows you to accomplish your goals. In fact, theACSM recommends that, in order to get the most benefit from your cardiovascular exercise, you should work within yourTHRZ for at least 20 to 60 minutes per workout, 3 to 5 times per week. Knowing your exercise intensity (heart rate) willallow you to work at the right level of exercise to accomplish this.Your THRZ represents the minimum and maximum number of times your heart should beat in one minute of exercise. TheACSM recommends that all individuals should work within a Target Heart Rate Zone of 60% to 85% of Maximum HeartRate. This means that your heart rate during exercise should not fall below 60% or rise above 85% of your maximum heartrate. Let’s look at John from our earlier example. John is 35 years old, so his estimated maximum heart rate is 220 minus 35,or 185 beats per minute (bpm). The ACSM says that John should exercise between 60% and 85% of 185 beats per minute tostay in his THRZ. Let’s determine John’s THRZ:111-157 beats per minute is the range or zone John will want to keep his heart rate in during exercise in order to achievehis goals. If John is a beginning exerciser, he’ll want to stay at the low end of his THRZ. If John is a more advanced exerciser,he may want to work at the higher end of his THRZ to challenge himself more.DIFFERENT INTENSITY LEVELS WITHIN A TARGET HEART RATE ZONEBeginner: 60% of MHRWeight Loss: 75% of MHRAerobic: 85% of MHRA heart monitor is a device that calculates your pulse. It detects your pulse through two small electrodes that touch yourskin and transmit the signal to a receiver in the treadmill. Some heart monitors are built onto treadmills (metallic grips),while others work wirelessly (chest strap).25Heart Rate MonitoringWhy should I monitor exercise intensity?How do I determine my Target Heart Rate Zone?What is a heart monitor?John’s Estimated Maximum Heart Rate: 185 bpmLower Target Limit: 185(MHR) X 0.6 111 bpmUpper Target Limit: 185(MHR) X 0.85 157 bpmJohn’s Target Heart Rate Zone 111-157 bpm