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Diagram 15 shows your recommended heart rate training
zone which is calculated using your age and your maxi-
mum attainable heart rate. The chart is based on a resting
heart rate of about 72 for males and 80 for females. The
optimum training zone is between 65% and 80% of your
maximum heart rate. For efficient aerobic exercise and to
obtain significant cardiovascular benefits, work hard
enough to keep your heart rate in this zone. You will obtain
the greatest fat-burning benefits when you exercise within
the optimum training zone for at least 20 minutes, three or
four times a week.
Keep in mind that this zone is an approximation, to be used
as a guideline—individual heart rates vary according to
several physiological factors. To determine your training
zone, find your age on the diagram, and then find the line
where they intersect. For example, if you are 35 years old,
your training zone is between 110 and 148 beats per
minute. Remember this zone and set your target heart rate
to the lower number of the zone. Watch the display as you
work out and keep your heart rate within this zone.
Diagram 16
To choose a target heart rate and set the alarm, take the
following steps:
1. Plug the pulse detector into the electronic console and
attach the ear clip to your ear lobe. Attach the collar
clip to your workout clothing near your neck. See
Diagram 16.