Target Heart Rate - Matrix XIR Manual De Instrucciones

TARGET HEART RATE

The first step in knowing the right intensity for your training is to find out your maximum
heart rate (max HR = 220 – your age). The age-based method provides an average statistical
prediction of your max HR and is a good method for the majority of people, especially those
new to heart rate training. The most precise and accurate way of determining your individual
max HR is to have it clinically tested by a cardiologist or exercise physiologist through the use
of a maximal stress test. If you are over the age of 40, overweight, have been sedentary for
several years or have a history of heart disease in your family, clinical testing is recommended.
This chart gives examples of the heart rate range for a 30-year-old exercising
at 5 different heart rate zones. For example, a 30-year-old's max HR is
220 – 30 = 190 BPM and 90% max HR is 190 × 0.9 = 171 BPM.
USING THE HEART RATE FUNCTION
The heart rate function on this product is not a medical device. While heart rate grips can provide a relative estimation of your actual heart rate, they should not be
relied on when accurate readings are necessary. Some people, including those in a cardiac rehab program, may benefit from using an alternate heart rate monitoring
system like a chest or wrist strap. Various factors, including movement of the user, may affect the accuracy of your heart rate reading. The heart rate reading is intended
only as an exercise aid in determining heart rate trends in general. Please consult your physician. For best results, a wireless heart rate transmitter should be used.
Backside of chest strap
Apply moisture here
WARNING!
Heart rate monitoring systems may be inaccurate. Over exercising may result in serious injury or death. If you feel faint, stop exercising immediately.
12
PULSE GRIPS
Place the palm of your hands directly on the grip pulse handlebars. Both hands must grip the bars for your
heart rate to register. It takes 5 consecutive heart beats (15-20 seconds) for your heart rate to register.
When gripping the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood
pressure. Keep a loose, cupping hold. You may experience an erratic readout if consistently holding the grip
pulse handlebars. Make sure to clean the pulse sensors to ensure proper contact can be maintained.
WIRELESS HEART RATE RECEIVER
When used in conjunction with a wireless chest transmitter, your heart rate can
be transmitted wirelessly to the unit and displayed on the console.
Prior to wearing the wireless chest transmitter on your chest, moisten the two rubber electrodes with water. Center
the chest strap just below the breast or pectoral muscles, directly over your sternum, with the logo facing out. NOTE:
The chest strap must be tight and properly placed to receive an accurate and inconsistent readout. If the chest
strap is too loose, or positioned improperly, you may receive an erratic or inconsistent heart rate readout.
Target Heart Workout Example THR Zone
Rate Zone Duration (age 30) THR Zone
VERY HARD
< 5 171 – 190 BPM
min
90 – 100%
HARD
2 – 10 152 – 171 BPM
min
80 – 90%
MODERATE
10 – 40 133 – 152 BPM
min
70 – 80%
LIGHT
40 – 80 114 – 133 BPM
min
60 – 70%
VERY LIGHT
20 – 40 104 – 114 BPM
min
50 – 60%
Your
Recommended For
Fit persons and for athletic training
Shorter workouts
Moderately long workouts
Longer and frequently repeated
shorter exercises
Weight management and active
recovery