Heart Rate Training - Spirit CT900 Owner's Manual

HEART RATE TRAINING

The old motto, "no pain, no gain", is a myth that has been overpowered by the benefits of exercising
comfortably. A great deal of this success has been promoted by the use of heart rate monitors. With
the proper use of a heart rate monitor, many people find that their choice of exercise intensity is either
too high or too low and exercise is much more enjoyable by maintaining their heart rate in the desired
benefit range.
To determine the benefit range in which you wish
to train, you must first determine your Maximum
Heart Rate, which is the highest your heart rate
should go to. This can be accomplished by using
the following formula:
220 - User's Age = Maximum Heart Rate
(If you enter your age during programming of the
console the console will perform this calculation
automatically).
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This is used for the HR control programs and also
for the Heart rate bar graph. After calculating your
Maximum Heart Rate, you can decide upon which goal you would like to pursue. The two most popular
goals of exercise are cardiovascular fitness (training for the heart and lungs) and weight control. The
black columns on the chart above represent the Maximum Heart Rate for a person whose age is listed
at the bottom of each column. The heart rate training zone for either cardiovascular fitness or weight
loss is represented by two different lines, which cut diagonally through the chart. A definition of the lines'
goal is in the bottom left-hand corner of the chart. If your goal is cardiovascular fitness or if it is weight
loss, it can be achieved by training at 80% or 60%, respectively, of your Maximum Heart Rate on a
schedule approved by your physician. Consult your physician before participating in any exercise
program.
With all Heart Rate Control treadmills, you may use the heart rate monitor feature without using the
Heart Rate Control program. This function can be used during any of the different programs. The Heart
Rate Control program automatically controls incline.
CAUTION!
The target value used in HR programs is a suggestion only for normal, healthy individuals. Do not
exceed your limits! You may not be able to obtain your chosen target. If in question, enter a higher age
value that will set a lower target goal.
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