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14 GlideMaster User Manual Lifepro Wellness Recovery Collection 15
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
CALCULATING TARGET HEART RATE
Calculate your personal 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 personal 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 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
SAMPLE WEEKLY TRAINING PLAN
Week: ________________ Month: ______________ Year: _________________
Day Date
Exercise
Duration
Exercise
Distance
Calories
Burned
Pulse
Rate
Notes
Mon.
Tues.
Wed.
Thur.
Fri.
Sat.
Sun.
Weekly Totals:
STEP 3: RECOVERY PHASE
After exercising, it’s important to give your body time to cool down and
recover. Walk on the treadmill for another 3–5 minutes at low speed. Then,
spend 5 minutes completing the above warm-up stretches to continue
cooling down your muscles. Be careful not to force or jerk your muscles as
you stretch.
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