Target Heart Rate - Spirit 16007602850 Owner's Manual

HEART RATE PROGRAMS
Before we get started, a word about Heart Rate:
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 usual choice
of exercise intensity was 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. This can be accomplished by using the following formula: 220 minus your age. This
will give you the Maximum Heart Rate (MHR) for someone of your age. To determine the
effective heart rate range for specific goals you simply calculate a percentage your MHR. Your
Heart rate training zone is 50% to 90% of your maximum heart rate. 60% of your MHR is the
zone that burns fat while 80% is for strengthening the cardio vascular system. This 60% to 80%
is the zone to 80% is the zone to stay in for maximum benefit.
For someone who is 40 years old their
target heart rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x 0.6 = 108 beats per minute
(60% of maximum)
180 x 0.8 = 144 beats per minute
(80% of maximum)
So for a 40 year old the training zone would be
108 to 144 beats per minute.
If you enter your age during programming the console will perform this calculation automatically.
Entering your age is used for the Heart Rate programs. After calculating your MHR you can
decide upon which goal you would like to pursue.
The two most popular reasons for, or goals, of exercise are cardiovascular fitness (training for
the heart and lungs) and weight control. The black columns on the chart above represent the
MHR for a person whose age is listed at the bottom of each column. The training heart rate, for
either cardiovascular fitness or weight loss, is represented by two different lines that 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 MHR on a schedule approved by your physician. Consult your
physician before participating in any exercise program.
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