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21
20-24
FAT-BURNINGTARGETHEARTRATE
HeartRateBPM
(beatsperminute)
Age
25-29
0
50
100
150
200
250
30-3435-3940-4445-4950-54 55-5960-6465-6970+
196
191
186
181
176
171
166
161
156
151
146
167
162
158
154
150
145
141
137
133
128
126
MaximumHeartRate
TargetHeartRateZone
(keepwithinthisrange
foroptimumfat-burning)
118
115
112
109
106
103
100
97
94
91
88
Once the Console has your initial heart rate, do not move or shift your hands for 10 to 15 seconds. The Console will now
validate the heart rate. Many factors influence the ability of the sensors to detect your heart rate signal:
• Movement of the upper body muscles (including arms) produces an electrical signal (muscle artifact) that can interfere with
pulse detection. Slight hand movement while in contact with the sensors can also produce interference.
• Calluses and hand lotion may act as an insulating layer to reduce the signal strength.
• Some Electrocardiogram (EKG) signals generated by individuals are not strong enough to be detected by the sensors.
• The proximity of other electronic machines can generate interference.
CHR detection may be limited to walking or slow jogging due to the extreme muscle artifacts and hand motion generated by
a comfortable running style. If your heart rate signal ever seems erratic after validation, wipe off your hands and the sensors
and try again.
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 approximately 50 – 70% 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.
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