Vision Fitness classic User Manual page 20

TOUCH+ CONSOLE PROGRAM INFORMATION
CALORIES GOAL: A workout that allows you to select a specific number of calories you would like to burn during
your workout. Increasing the calorie goal of the workout will increase the duration of the workout based on your speed.
Estimated time to complete shown in bottom right hand corner of the screen.
TOUCH+
CONSOLE
DISTANCE GOAL: A workout that allows you to select a specific distance you would like to travel during your workout.
Increasing the distance goal of the workout will increase the duration of the workout based on your speed. Estimated time
to complete shown in bottom right hand corner of the screen.
TARGET HEART RATE PROGRAMS: A workout designed to keep you in your specified target heart rate
zone. This workout requires you to wear a wireless heart rate strap. See next page for calculating your
target heart rate.
HR INCLINE: Program adjusts incline to bring to your target heart rate.
HR % INCLINE: Program adjusts incline to bring to your desired % maximum heart rate.
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HR SPEED: Program adjusts speed to bring to your target heart rate.
HR % SPEED: Program adjusts speed to bring to your desired % maximum heart rate.
Target Heart
The first step in knowing the right intensity for
Rate Zone
your training is to find out your maximum heart
rate (max HR = 220 – your age). The age-based
VERY HARD
90
method provides an average statistical prediction
of your max HR and is a good method for the
HARD
majority of people, especially those new to heart 80
rate training. The most precise and accurate way
MODERATE
of determining your individual max HR is to have
70
it clinically tested by a cardiologist or exercise
physiologist through the use of a maximal stress
LIGHT
60
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
VERY LIGHT
testing is recommended. 50
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 NOTES:
• Warm-up and cool-down each last 5 minutes.
• After 5 minutes, the speed or incline will automatically adjust to bring you near your specified heart rate.
• The profile window shows your heart rate during exercise. The yellow line represents your target heart rate (THR) and
the red line represents your current heart rate. If you are working out beneath your THR, the treadmill will adjust speed
or incline accordingly to bring you near your target.
• If there is no heart rate detected, the unit will not change the speed or incline.
• If your heart rate is 25 beats over your target zone the program will shut down.
Workout Example THR
Your THR Recommended For
Duration (age 30)
Fit persons and for
5 171 190
< –
min bpm
100% athletic training
–
2 10 152 171 Shorter workouts
– –
90% min bpm
–
Moderately long
10 40 133 152
– –
80% min bpm workouts
–
Longer and
40 80 114 133 frequently repeated
– –
70% min bpm
–
shorter exercises
Weight
20 40 104 114 management and
– –
min bpm
60%
–
active recovery
TOUCH+
CONSOLE
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4/22/15 10:00 AM