Diamondback-fitness 910Ub Manuel d'utilisateur télécharger pdf (Page 16)

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CalculatedMaximumHeartRate&TargetTrainingZone

Yourtargetheartratedependsprimarilyuponyourage.Itisimportanttoworkwithinasafeandproductivezone,foriftheexerciseintensity

istoolowortoohigh,onlymodestgainswillbemadeinstrengthandcardio‐vascularfitness.Aworkoutataverylowintensitywillnotoffer

maximumbenefits.Conversely,iftheworkoutintensityistoohigh,injuryorfatiguemayslowtheprogressionofyourexercisegoalsasthe

bodyattemptstorecover.

Note: Itismosteffectivetotrainataheartratebetween60%and85%ofyourmaximumheartrate.Maximumheartrate

iscalculatedasapercentageofyourmaximumheartrate(estimatedas220BPMminusyourage).

Tocalculateyourmaximumheartrateandfindtheappropriatetargettrainingzone,usethefollowingformulas.Thefollowingestimation

wouldberelevantfora35year‐olduser:

 220–35=185BPM (220–Age=CalculatedMaximumHeartRateinBeats‐per‐minute/BPM)

 0.60x185=111BP

M (60%of185BPM[CalculatedMaximumHeartRate]=111BPM)

 0.85x185=157BPM (85%of185BPM[CalculatedMaximumHeartRate]=157BPM)

Basedonthesecalculations,therecommendedheartratetrainingzoneforthisuserwouldbebetween111BPMand157BPM.Thegraphto

theleftdisplaystherecommendedheartratetrainingzoneforuserstwentyyearsofagetoseventy‐fiveyearsofage.

WORKOUTQUALITYANDQUANTITY

Itisrecommendedthatyouaccumulateatleastthirty(30)minutesofphysicalactivitymostdaysoftheweek.TheAmericanCollegeofSports

Medicinemakesthefollowingrecommendationsforthequantityandqualityoftrainingfordevelopingandmaintainingcardio‐respiratory

fitnessinhealthyadults:

 Anactivitythatuseslargemusclegroups,maint

ainedcontinuously,andisrhythmicalandaerobicinnature.

 Duration: 20to60minutesofcontinuousaerobicactivity,includingawarm ‐upandcool‐downperiodforeachsession.

 Frequency: 3to5timesperweek.

 Intensity: 60%to85%ofmaximumheartrate.

Inadditiontoaerobicexerc

ise,strengthtrainingofmoderateintensitytwiceperweekisrecommended.Womenespeciallymaybenefitfrom

weight‐bearingexercises.Selectactivitiesyouenjoyandcanfitintodailylife.HavingDiamondbackFitnessequipmentathomeoffersyouthe

opportunitytoworkoutwithoutgoingtothegym.

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