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PROGRAM
INFORMATION
HEART RATE TRAI NI NG
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
VERY HARD
171 - 190 BPM
90 - 100%
HARD
2- 10 MJN
152-171
BPM
80 - 90%
MODERATE
10-40MtN
133-
152 BPM
70 -- 800/0
LIGHT
40 -- 80 MtN 114 - 133 BPM
60 -- 70%
VERY LIGHT
20 _ 40 MtN 104 - 114 BPM
50 -- 600/0
Fit persons and for athletic training
Shorter workouts
Moderatelylong workouts
Longer
and frequently
repeated
shorter exercises
Weight
management and active
recovery
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 = 1 90 bpm and 900/0 max HR is 1 90 x 0.9 = 171 bpm.
9)
THR ZONE:
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
THR Zone program
using
,,L v
and press ENTER on the PROGRAMMING
BUTTON.
2) Select
TIME using
A'v-
and press ENTER on the PROGRAMMING
BUTTON.
3) The HEART
RATE window
will flash showing
the default target
heart rate of 80 beats per minute. Select your target
heart rate
(from this chart) using
A "v- on the PROGRAMMING
BUTTON
and press START to begin program.
NOTES:
• Target heart rate is selected
in multiples
of 5 beats.
• The large LED dot matrix window
displays
your heart rate
during exercise.
The middle row represents
your target heart
rate (THR) and the other rows equal +/-2 heart beats. If you
are working
out beneath
your THR, the LEDs below the middle
row will illuminate.
If you are over, the LEDs above the middle
row will illuminate.
Your current
heart rate is represented
by the
flashing
column
and the window
will refresh every 5 seconds.
• There is a 4-minute warm-up built into this program at
10/0incline and 0.5 mph.
• After 4 minutes, the incline will automatically
adjust to
bring your heart rate within 5 beats of the target
number
you selected
at the beginning
of the program.
• If there is no heart rate detected,
the unit will not change
incline levels up or down.
• If your heart rate is 25 beats over your target zone the
program
will shut down.
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