STREET ADDRESS, CITY, ST ZIP CODE
T
(123) 456-7890
U
Rashanda Williamson
[email protected]
AMERICAN RIVER
CYCLING CLUB
VOIM109- OFFICE APPLICATIONS- WORD PROCESSING &
KEYBOARDING
AMERICAN RIVER CYCLING CLUB
10-10-20
123 Townline Road
Orchard Park, NY 14127
Dear AA ARCC Club Members,
When beginning an exercise program, you might need to gradually build up to
a level that is within your target heart rate zone, especially if you have not
exercised regularly before. If the exercise feels too hard, slow down. You will
reduce your risk of injury and enjoy the exercise more if you do not try to over-
do it.
To find out if you are exercising in your target zone (between 60 percent and 80
percent of your maximum heart rate), use your heart rate monitor to track your
heart rate. If your pulse is below your target zone, increase the intensity of your
exercise. If your pulse is above your target zone, decrease the intensity of your
exercise.
Your actual maximum heart rate can be determined by a graded exercise test.
Please note that some medical conditions might affect your maximum heart rate.
If you are taking medicines or have a medical condition (such as heart disease,
high blood pressure, or diabetes), always ask your doctor if your maximum heart
rate/target heart rate will be affected. (Example: a 40-year-old's predicted
maximum heart rate is 180.)
What is Maximum Heart Rate? The maximum heart rate is the highest your
pulse rate can get. To calculate your predicted maximum heart rate, use this
formula: 220 - Your Age = Predicted Maximum Heart Rate
