Nautilus BE STRONG EV916 - Manual (Page 30)

C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™
28
and Zone 4 without prior clearance from their doctor.
These Zones can be translated into target heart
rate numbers if your fi tness product has a grip or
telemetric heart rate counter. Research has 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 fi nd when
you feel you are working at each of the specifi c
intensities.
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 fi nd that your numbers don’t change, but
you are able to stay in Zone 3 and Zone 4 longer than
you used to.
EXERCISE & FITNESS GUIDELINES
Zone
Description of
Workout Intensity
Approximate %
of Maximum
Heart Rate
Log Your
Heart Rate
Your
Heart Rate
1
• Easy
• Warm-up
• Cool-down
50% — 65%
Enter the heart rate
you get when you are
working in Zone 1
2
• Challenging, but
comfortable
• Steady endurance pace
65% — 75%
Enter the heart rate
you get when you are
working in Zone 2
3
• Challenging, and
slightly uncomfortable
• Race pace
• Borderline out of breath
75% — 85%
Enter the heart rate
you get when you are
working in Zone 3
4
• Breathless
• Not maximum, but
winded
• Can’t keep the pace for
very long
85% — 90%
Enter the heart rate
you get when you are
working in Zone 4
CommElliptical_OM_0305.indd 28 6/6/2005 2:22:57 PM