Schwinn 213 Recumbent Bike Owner's Manual - Page 35

FITNESS GUIDE Nautilus OM 113/213 08/18/2004 12:01 AM Page 35 shown the best way to do this is not to establish heart rate numbers based upon age, but rather based upon how you feel. The following chart will allow you to log your heart rate numbers based upon how you feel when working out. Simply log the heart rate numbers you find when you feel you are working at each of the specific intensities. A. Zone 1 2 3 4 Description Your Heart Rate Easy Warm-Up Cool-down Challenging, but comfortable Steady endurance pace Challenging and uncomfortable Race pace Breathless Not maximum, but winded Can't keep the pace for very long Insert the heart rate you get when you are working in Zone 1 Insert the heart rate you get when you are working in Zone 2 Insert the heart rate you get when you are working in Zone 3 Insert the heart rate you get when you are working in Zone 4 Approximate Percentage of Maximum Heart Rate 50%-65% 65%-75% 75%-85% 85%-95% As you get in better shape, the heart rate number you obtain for each zone will get higher and higher, which means your heart is able to handle higher intensities. Or you may find that your numbers don't change, but you are able to stay in Zone 3 and Zone 4 longer than you used to. Don't get too attached to any specific number or target heart rate. If you train properly, you will notice numbers that used to be difficult have now become easier. You will also notice that if you are sick or over-tired, you may find that numbers that usually feel fairly easy are one day much harder, and it is a good sign to take a break. If you notice that numbers that are usually very challenging are one day fairly easy, then it is a good time to push yourself. Listening to your body, and using your heart rate numbers (when available) will enable you to keep track of your intensity and see your progress as you train. 36