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See Table 5 on page 55 for an approximation of the
Table 5: Training Heart Rate Range (THRR) for Fat Loss and
theoretical Maximum Heart Rate and Training Heart Rate
Cardiorespiratory Improvement
Range (THRR) for various age categories.
You should
adjust
the intensity (level) of your workout to keep your heart
Age
Max
60% 75%
85%
Optimal
HR>
HR HR
HR
Training
rate within its most effective range. You will find that it is easier to stride
HR»
at a level of intensity on the Hill Profile program than at that same level
20 200
120 150 170
160
on the Manual program.
21 199 119
149 169 159
22 198 118
148 168
158
TIME...
refers to the number of minutes you spend on your THRR.
23 197 118
148 167
158
Optimal cardiorespiratory and endurance improvements come with
24 196 117
147 166
157
prolonged use of 12 to 24 minute workouts. A beginner might start with
25
195
117 146
165 156
the 6 or 12 minute Hill Profile program. As you adapt, you should extend
26 194 116
145 164 155
27
193 115 145
164
154
the duration of your workout. The 18 through 60 minute Hill Profile
28 192 115
144 163
154
programs are available for this purpose. You should be sure to keep
29 191
114 143
162 153
your heart rate within your THRR by adjusting the intensity level.
30
190 114
142 161
152
31
189 113
142
160 151
It is recommended that
those just
beginning to use the
32 188
112 141 159
150
Lifestride aerobic trainer,
even if in excellent condition, start
33 187
112 140 158
150
with the standard
Hill Profile
program.
34 186
111 139 158
149
35
185 111
139 157 148
If your objective
is FAT LOSS,
it is better to stride for a longer
36
184
110 138 156
147
37
183
109 137
155 146
duration.
You will find that a lower level
of intensity allows you to
38 182 109
136 154 146
workout longer.
You can increase the intensity
as you progress. A
39
181
108 136
153 145
heart rate range
of 60% to 75% of the theoretical maximum
heart
40 180
108 135
153 144
rate is the preferred range for fat loss training.
41 179
107 134
152 143
42 178
106 133
151 142
43
177 106
133 150
142
44
176 105
132 149 141
45 175
105 131 148
140
46
174 104 130
147 139
47 173 103
130 147
138
48
172 103
129 146
138
49
171 102
128 145 137
50
170
102 127 144
136
51 169
101
127 143 135
52
168
100 126
142 134
53 167 100
125 141 134
54 166 99
124 141
133
55
165 99
124 140 132
56
164 98
123 139 131
57
163
97 122 138
130
58
162 97 121
137 130
59
161 96
121 136
129
60
160 95
120 136
128
61 159 95
119 135 127
62
158
94 118
134 126
63 157 94
118 133
126
64 156
93 117 132
125
65
155
93 116 131 124
66
154
92 115 130
123
67
153 91
115 130 122
68
152 91
114 129
122
69
151 90
113 128
121
70
150
90
112
127 120