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COMPUTER INSTRUCTIONS
HEART RATE MONITORING
To get the maximum benefit from your Stamina® 1130 Magnetic Rowing Machine workout it is important
that you exercise within your target heart rate zone for at least 20 minutes. Research has shown that working
out below your target heart rate zone won't burn fat or improve your cardiovascular fitness, and working
above your target heart rate zone is also counter productive.
Everyone has their own target heart rate zone and exercising within that zone should be your goal every
time you workout. Finding your personal target heart rate zone is calculated by:
STEP 1: Find your maximum heart rate with this simple formula:
220 - Age = predicted maximum heart rate
Example: A 40-year-old would have a predicted maximum heart rate of
180 beats per minute, 220 - 40 = 180.
STEP 2: Your target heart rate zone is a range that is 55% to 90% of your maximum heart rate.*
Predicted Maximum Heart Rate x .55 = lower end of target heart rate zone
Predicted Maximum Heart Rate x .90 = upper end of target heart rate zone
Example: A 40-year-old would have a Target Heart Rate Zone of 99 to
162 beats per minute; 180 x .55 = 99.
For more conditioning guidelines to set up the
target heart rate for the program, the chart at the
right shows the Target Heart Rate Zones estimated
by Age.
* For cardiorespiratory training benefits,
the American College of Sports Medicine
recommends working out within a heart rate
range of 55% to 90% of maximum heart rate.
USER SETTING PROGRAMS: Program U1 to Program U4 are the automatic programs that allow the user
to manually preset each of the 12 intervals. Under STOP mode, use " / " and "FUN/SCAN" buttons to
edit the program profile. The program profile will be stored in the memory after setup. You can modify the
profile anytime under the
When running a program, you still can use the " " button to increase the load level of the program. Use
the " " button to decrease the load level of the program. These changes will not be stored in memory.
(PROGRAM U1 to U4)
STOP
mode. NOTE: The changes can be stored only under STOP mode.
PROGRAM U1
PROGRAM U2
PROGRAM U3
PROGRAM U4
180 x .90 = 162.
TARGET HEART RATE ZONE
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