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Try to reach and maintain 70~85% of your maximum heart rate with moderate to somewhat hard exercise.•
Exercise 20-30 minutes.•
WARNING:
These strategies are intended for average healthy adults. If you have pain or tightness in your chest, an irregular heartbeat, shortness of breath or
you feel faint or have any discomfort when you exercise STOP. Consult your physician before continuing. Remember every workout should begin
with warm-up and finished with cool-down.
Cool down: Slow and Relaxed Exercise
The cool-down allows your body’s cardiovascular system to gradually return to normal and should be roughly 5-10 minutes. Lower your exercise
intensity gradually, and when your heart rate has returned below 110 beats per minutes, you can end your workout.
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exercise workout, it is important to work within your target heart rate zone. The American
Heart Association (AHA) defines this target as 60%-75% percent of your maximum heart rate.
Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your maximum heart rate and aerobic capacity naturally
decreases as you age. This may vary from one person to another, but use this number to find your approximate effective target zone. For exam-
ple, the maximum heart rate for an average 40 year-old is 180 bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm.
See Fitness Safety on the next page.
Before beginning your workout, check your normal resting heart rate. Place your fingers lightly against your neck, or against your wrist over the
main artery. After finding your pulse, count the number of beats
in 10 seconds. Multiply the number of beats by six to determine
your pulse rate per minute. We recommend taking your heart
rate at these times; at rest, after warming up, during your work-
out and two minutes into your cool down, to accurately track
your progress as it relates to better fitness.
During your first several months of exercising, the AHA recom-
mends aiming for the lower part of the target heart rate zone-
60%, then gradually progressing up to 75%. According to the
AHA, exercising above 75% of your maximum heart rate may
be too strenuous unless you are in top physical condition.
Exercising below 60% of your maximum will result in minimal
(MHR) = Maximum Heart Rate
(THR) = Target Heart Rate
220 - age = maximum heart rate (MHR)
MHR x .60 = 60% of your maximum heart rate.
MHR x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as follows:
220 - 30 = 190
190 x .60 = 114 (low end or 60% of MHR)
190 x .75 = 142 (high end or 75% of MHR)
30 year-old (THR) Target Heart Rate would be 114-142
See Heart Rate Table (on next page) for additional calculations.