Schwinn 245 Recumbent Bike Assembly and Owner's Manual - Page 24

Your at-rest heart rate is influenced by endurance training. The typical adult has an at rest heart rate of approximately 72 BPM, where as 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 60 - 85% 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 optimal 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. Heart Rate BPM (beats per minute) 250 200 150 100 50 FAT-BURNING TARGET HEART RATE 196 167 118 191 162 115 186 158 112 181 154 109 176 150 106 171 145 103 166 161 141 137 100 97 156 133 94 151 128 91 146 126 88 0 20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+ Maximum Heart Rate Age Target Heart Rate Zone (keep within this range for optimum fat-burning) 24