Schwinn 270 Recumbent Bike Assembly and Owner's Manual - Page 26

Fat-burning Target Heart Rate

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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 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 196 167 118 191 186 162 158 115 112 181 154 109 176 150 106 171 145 103 166 161 141 137 100 97 156 151 133 128 94 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+ Age Maximum Heart Rate Target Heart Rate Zone (keep within this range for optimum fat-burning) 26

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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 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 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.
20-24
FAT-BURNING TARGET HEART RATE
Heart Rate BPM (beats per minute)
Age
25-29
0
50
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
97
94
91
88