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ASSEMBLY GUIDE
HEART RATE MONITORING
Information About Heart Rate Calculations
Your maximum heart rate generally declines with age from about 220 Beats Per Minute (BPM) in childhood to about
160 BPM at age 60. This fall in heart rate is fairly linear, decreasing by approximately one BPM per year. There is no
strong evidence to suggest that training influences the decline in maximum heart rate. It should be remembered that
individuals of the same age might have quite different maximum heart rates. It is more accurate to determine this value
by undergoing a stress test than by using an age-related formula.
On the other hand, your resting heart rate is greatly influenced by endurance training. The typical adult has a resting
heart rate of about 72 BPM whereas highly trained runners may have readings of 40 BPM or lower.
The Heart Rate Table below gives you an estimate of what “Heart Rate Zone” is most effective for burning fat and
improving your cardiovascular system. However, it is good to remember that everyone is built differently, therefore your
individual Heart Rate Zone could be several beats higher or lower than what is shown. It is best that you consult your
physician, to determine the heart rates that you can safely exercise at.
The best way to burn fat during exercise is to start slowly with a less intense exercise and gradually increase your
intensity until your heart rate during exercise is between 60 – 85% of your maximum heart rate, and 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 below is merely a guideline, showing the generally suggested target heart rate for persons your 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 fitness regimens, always use your best judgment when increasing
your exercise time or intensity.
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