SPORTSTECH DFT500 Benutzerhandbuch Seite 73

HOW TO WORK OUT SAFELY AND EFFICIENTLY
First of all, we strongly suggest you to check with your doctor before you start your walking program.
Of course, if your have arthritis, anemia, low back pain, uncontrolled diabetes, or serious diseases of
the lungs, kidneys, liver, or heart, you should see a doctor regularly anyway.
To work out efficiently, we suggest using your heart rate as a guide. Everyone has what is called a
"Maximum Heart Rate". Your maximum heart rate is the number of beats your heart makes per minute
when you are running as far, as fast, and as long as possible. Although it varies from person to
person, your maximum heart rate is roughly 220 minus your age. That is, if you are 20 years old, your
maximum heart rate is about 200; If you are 40, it is about 180.
However, it could be dangerous if exercise at your maximum heart rate. And physiologists have
figured out a safe heart range for most people. They call it "Target Heart Rate". This Target Heart
Rate, as it is called in cardiovascular exercise programs, is considered about 60 to 85 percent of your
Maximum Heart Rate. This is your optimum level for exercise. Exercise at least 3 times a week, keep
your heart beat within Target Heart Rate for minimum 20 minutes per time will get the most advantage
of your workout.
For example:
If you are 30 years old, your Maximum Heart Rate is 220 - 30 = 190
Your Target Heart Rate is about 114 ~ 160
190 x 60% = 114
190 x 85% = 161.5
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