Filter
Top Products
Checking Your Pulse
For best results, stay within your
THRR
during exercise. To do this,
check your pulse periodically during your workout. (See Figure 4 on
page 14 for the times to .check your heart rate during the Hill Profile
program.)
You may wish to use the optional chest strap, but your own two fingers
will suffice. A pulse can be conveniently monitored in two locations: (1)
halfway between the ear and windpipe on the neck or (2) on the thumb
side of the inside of the wrist. To monitor your pulse, hold your index
and middle fingers together against either site. (The neck site is easiest
during exercise.)
CAUTION: Do not press too hard, especially when taking a
neck pulse. Excessive pressure can reduce blood flow and
cause the heart to slow down.
A 15-second count is recommended. Your heart rate per minute is four
times the 15-second count.
Figure
8: Training Zone Chart
TRAINING ZONE CHART
100%
200
195
W
I-
:) 75%
Z
~
in
~
60%
W
In
185
180
85%
175
20 30
40 45
AGE
50
60
55
25
35
D
Training above
85% of your theoretical maximum
heart rate is not recommended.
.
CARDIORESPIRATORY TRAINING RANGE -- between 75% and
85% of your theoretical maximum heart rate.
D
FAT LOSS TRAINING RANGE -- between 60% and 75%
of your theoretical maximum heart rate.
.
For most people, training benefits are difficult to achieve
if performed below 60% of their theoretical maximum heart rate.
155
65
100%
85%
75%
60%