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TRAINING RECOMMENDATIONS
BEFORE BEGINNING TRAINING
If you have not done endurance or cardio training for a long time, you should
make an appointment with your physician for a checkup and to discuss
your training goals. This is especially important for people who are over 35,
overweight, or have heart/circulatory problems.
TRAINING RECOMMENDATIONS
HYDRATION
Adequate hydration is essential before, during, and after exercise. During a
training session of 30 minutes, it is possible to lose up to 4 cups of liquid.
You should drink about 1.5 cups 30 minutes before beginning exercise.
Take care to maintain balanced hydration during the workout.
TRAINING FREQUENCY
Experts recommend endurance training 3–4 days a week to keep your
cardiovascular system fit. The more you train, the faster you will achieve
your training goals. However, it is important to plan sufficient breaks,
to give your body enough time for rest and recovery. After each training
session, you should take at least one day off.
EXERCISE INTENSITY
Many beginners make the mistake of training too intensely. If your goal is
to run a marathon, your training intensity will certainly be high. However,
most people have training goals such as weight reduction, cardiac/exercise
training, or stress reduction, and therefore should exercise at a lower
intensity. We recommend aiming for the appropriate target heart rate for
your particular training goal. See PULSE AND HEART RATE on the previous
page for more information.
DURATION OF INDIVIDUAL TRAINING SESSIONS
For optimal endurance or weight-reduction training, the duration of each
training session should be 25–60 minutes. Beginners and those who have
not exercised regularly for a long time should start with short training
sessions of 10 minutes or less in the first week and slowly increase your
training duration from week to week.
20Age
200
150
130
110
195
146
127
107
100%
75%
65%
55%
of maximum heart rate
of maximum heart rate
of maximum heart rate
of maximum heart rate
190
143
124
105
185
139
120
102
180
135
117
99
175
131
114
96
170
128
111
94
165
124
107
91
160
120
104
88
155
116
101
85
150
113
98
83
145
109
94
80
140
105
91
77
135
101
88
74
100
98
85
72
25 30 35 40 45 50 55 60 65 70 75 80 85 90
PULSE AND HEART RATE
Calculate your target heart rate when training based on your fitness goals:
MAXIMUM HEART RATE
This value represents your maximum heart rate (“max HR”) and serves as a basis from
which to calculate your training heart rate.
HEALTH & WELLNESS TRAINING
• Ideal for people who are overweight, older, beginners, or who do not exercise often.
• Burn approx. 4–6 calories per minute to produce energy in this zone.
FAT BURNING TRAINING
• Ideal for athletes and sports people who aim to lose weight.
• Burn approx. 6–10 calories per minute to produce energy in this zone.
CONDITIONING & FITNESS TRAINING
• Ideal for athletes and sports people who want to improve their stamina and/or
conditioning.
• Burn approx. 10–12 calories per minute to produce energy in this zone.
For best results, calculate the average value of the selected target zone (see chart above):
• Health & Wellness: target zone average = 55% of max HR (max HR x 0.55)
• Fat Burning: target zone average = 65% of max HR (max HR x 0.65)
• Conditioning & Fitness: target zone average = 75% of max HR (max HR x 0.75)
Target Zone = 70-80% of Max HR
Target Zone = 50-60% of Max HR
220 - Your Age = Max Heart Rate
Target Zone = 60-70% of Max HR
20 PacerMini Pro User Manual Lifepro Endurance Training Collection 21
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