Bedienungsanleitung Schwinn 130i (Seite 21 von 36) (Englisch)

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FAT-BURNING TARGET HEART RATE

Heart Rate BPM

(beats per minute)

Age

25-29

100

150

200

250

30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+

196

191

186

181

176

171

166

161

156

151

146

167

162

158

154

150

145

141

137

133

128

126

Maximum Heart Rate

Target Heart Rate Zone

(keep within this range

for optimum fat-burning)

118

115

112

109

106

103

100

Once the Console has your initial heart rate, do not move or shift your hands for 10 to 15 seconds. The Console will now

validate the heart rate. Many factors inﬂuence the ability of the sensors to detect your heart rate signal:

• Movement of the upper body muscles (including arms) produces an electrical signal (muscle artifact) that can interfere with

pulse detection. Slight hand movement while in contact with the sensors can also produce interference.

• Calluses and hand lotion may act as an insulating layer to reduce the signal strength.

• Some Electrocardiogram (EKG) signals generated by individuals are not strong enough to be detected by the sensors.

• The proximity of other electronic machines can generate interference.

CHR detection may be limited to walking or slow jogging due to the extreme muscle artifacts and hand motion generated by

a comfortable running style. If your heart rate signal ever seems erratic after validation, wipe off your hands and the sensors

and try again.

Heart Rate Calculations

Your maximum heart rate usually decreases from 220 Beats Per Minute (BPM) in childhood to approximately 160 BPM by

age 60. This fall in heart rate is usually linear, decreasing by approximately one BPM for each year. There is no indication that

training inﬂuences the decrease in maximum heart rate. Individuals of the same age could have different maximum heart rates.

It is more accurate to ﬁnd this value by completing a stress test than by using an age related formula.

Your at-rest heart rate is inﬂuenced by endurance training. The typical adult has an at rest heart rate of approximately 72

BPM, whereas highly trained runners may have readings of 40 BPM or lower.

The Heart Rate table is an estimate of what Heart Rate Zone (HRZ) is effective to burn fat and improve your cardiovascular

system. Physical conditions vary, therefore your individual HRZ could be several beats higher or lower than what is shown.

The most efﬁcient procedure to burn fat during exercise is to start at a slow pace and gradually increase your intensity until

your heart rate reaches between 50 – 70% of your maximum heart rate. 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 is a brief guideline, describing the generally suggested target heart rates based on age. As noted above, your opti-

mal 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 you increase your exercise time or

intensity.

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