Bedienungsanleitung Schwinn 202 Upright Bike (Seite 26 von 29) (Englisch)

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GUIDELINES

Varied training in all three of these zones will add to increased levels of fitness and improved performance and

add more energy to your life. "Most training programs use a combination of training intensities to increase

performance capacity," according to J. T. Kearney, Ph.D., Senior Exercise Physiologist at the U. S. Olympic

Training Center in Colorado Springs. Kearney suggests that it is important for individuals to monitor intensity.

"There are many different ways to monitor training but monitoring heart rate response is the simplest, most

convenient and least expensive physiological method for monitoring training," Kearney says.

 Predicted Target Heart Rate Zones for Different Ages

Age Maximum Predicted Aerobic Target

Heart Rate Zone: 60-85 %

20 200 120-170

25 195 117-166

30 190 114-162

35 185 111-157

40 180 108-153

45 175 105-149

50 170 102-145

55 165 99-140

60 160 96-136

After several weeks of "aerobic conditioning," certain changes become apparent. What was a barely

attainable level of exercise before, now becomes quite easy. Whereas cycling or running at a certain pace or

speed may have previously caused your heart rate to go up to 135 beats per minute, that pace can now be

achieved at a lower heart rate. In short, your heart is becoming stronger, larger and more efficient, and your

body is able to do the same work with less strain.

Regardless of your maximum average heart rate or your target heart rate, you should consult with your

physician or with a sports medical expert to establish, with precision, the rates that are right for you, your

age and your medical and physical condition. This is especially important if you are over the age of 35, been

sedentary for several years, overweight or have a history of heart disease in your family.

 Beating The Dropout Odds: Jump Start Your Fitness Program

You already know you need to exercise. And you're probably trying – at least a little. But let's get

serious: If you don't add regular exercise to your life, you're missing out on a sure bet. This is one area

where medical research all points in the same direction.

"Starting to exercise is comparable, from a health benefit standpoint, to quitting smoking," says the

recently released Surgeon's General Report on Physical Activity and Health.

 Summary of Surgeon General’s Report on Physical Activity

and Health:

• Regular physical activity offers substantial improvements in health and well-being for the majority of

Americans.

• If you exercise regularly, the reports show, you'll reduce your risk of heart attack, cancer, diabetes, high

blood pressure, osteoporosis, and even the common cold.

• Regular exercise, regardless of the intensity, can help you

control stress, sleep problems, and depression.

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Schwinn 202 Upright Bike Seite 26

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