Heart Rate Training - Vision Fitness classic User Manual

CLASSIC CONSOLE PROGRAM INFORMATION
NOTE: If speed or incline are changed during your workout, the remaining segments will be affected accordingly.
CLASSIC PROGRAMS: Workout programs include manual and interval training.
CLASSIC
CONSOLE MANUAL: A workout that allows you to manually adjust the machine at any time.
INTERVALS: An incline-based workout that automatically adjusts the incline of the machine at regular intervals.
Intervals - Program Segments Repeat
Incline Warm Up 1 2 Cool Down
Time 4:00 90 30
MIN SEC SEC
Level 1 1.0 1.5 0.5 1.5 1.5
Level 2 1.5 2.5 3.0 6.5 2.5
Level 3 2.0 3.0 4.0 7.5 3.0
Level 4 2.0 3.0 4.0 8 3.0
Level 5 2.5 3.5 4.5 8.5 3.5
Level 6 2.5 3.5 4.5 9 3.5
Level 7 2.5 4.0 5.5 9.5 4.0
Level 8 3.0 4.0 5.5 9.5 4.0
Level 9 3.0 4.5 6.0 10.0 5.0
Level 10 3.0 4.5 6.0 10.0 5.0
8
VF15_TM_Console_TRI_r1_8.indd 8-9
4:00
MIN
0.0
1.5
2.0
2.0
2.5
2.5
3.0
3.0
3.0
3.0

HEART RATE TRAINING

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
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 = 190 bpm and
90% max HR is 190 × 0.9 = 171 bpm.
TARGET HEART RATE: Automatically adjusts speed to maintain your target heart rate. Perfect for simulating the
intensity of your favorite sport or everyday activity. Time-based goal.
1) Select Target Heart Rate program and press ENTER.
2) Select TIME using and press ENTER.
3) The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select your target
heart rate (from the chart above) using and press START to begin program.
NOTES:
•
Target heart rate is selected in multiples of 5 beats.
•
The long LED dot matrix window displays your heart rate during
exercise. When incline or speed change, they will be displayed
briefly before changing back to heart rate.
• There is a 4-minute warm-up built into this program.
•
After 4 minutes, the speed will automatically adjust to bring your
heart rate within 5 beats of the target number you selected at the
beginning of the program.
Target Heart Workout Example THR
Your THR Recommended For
Rate Zone Duration (age 30)
VERY HARD Fit persons and for
< 5 171 – 190
90 100% min bpm athletic training
–
HARD
2 10 152 171 Shorter workouts
– –
80 90% min bpm
–
MODERATE Moderately long
10 40 133 152
– –
min bpm
70 – 80% workouts
Longer and
LIGHT
40 80 114 133 frequently repeated
– –
min bpm
60 – 70%
shorter exercises
Weight
VERY LIGHT
20 – 40 104 – 114 management and
50 60% min bpm
–
active recovery
• If there is no heart rate detected, the unit will not change
speed levels up or down.
•
If your heart rate is 25 beats over your target zone the
program will shut down.
CLASSIC
CONSOLE
9
4/22/15 10:00 AM