Vision Fitness CLASSIC Manual De Instrucciones página 9

HEART RATE TRAINING
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.
TARGET HEART RATE: Automatically adjusts incline to maintain your target heart rate. Perfect for simulating the
intensity of your favorite sport or everyday activity. Time-based goal.
1) Select Target Heart Rate program and press ENTER.
2) Select TIME using
3) The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select your target
heart rate (from the chart above) using
NOTES:
•
Target heart rate is selected in multiples of 5 beats.
•
The long LED dot matrix window displays your heart rate during
exercise. When incline or speed change, they will be displayed
briefly before changing back to heart rate.
•
There is a 4-minute warm-up built into this program.
•
After 4 minutes, the speed will automatically adjust to bring your
heart rate within 5 beats of the target number you selected at the
beginning of the program.
Target Heart
Rate Zone
VERY HARD
90 100%
–
HARD
80
–
MODERATE
70
–
LIGHT
60
–
VERY LIGHT
50
–
and press ENTER.
and press START to begin program.
Workout Example THR
Duration (age 30)
5 171 190
< –
min bpm
2 10 152 171
– –
min bpm
90%
10 40 133 152
– –
min bpm
80%
40 80 114 133
– –
min bpm
70%
20 40 104 114
– –
min bpm
60%
•
If there is no heart rate detected, the unit will not change
speed levels up or down.
•
If your heart rate is 25 beats over your target zone the
program will shut down.
Your THR Recommended For
Fit persons and for
athletic training
Shorter workouts
Moderately long
workouts
Longer and
frequently repeated
shorter exercises
Weight
management and
active recovery
CLASSIC
CONSOLE
9