Heart Rate Zone Training; Why Heart Rate Zone Training Exercise - Life Fitness Integrity Series Operation Manual

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Heart Rate Zone Training®

3.1 Why Heart Rate Zone Training Exercise?

Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a
workout and to achieve maximum results. That is the idea behind the Life Fitness Heart Rate Zone Training® approach
to exercise.
Zone Training identifies an exerciser's ideal heart rate range, or zone, for burning fat or increasing cardiovascular fit-
ness. The zone is a percentage of the theoretical maximum (HRmax), and its value depends on the workout. The maxi-
mal Heart Rate formula is defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and
Prescription", 8th Edition, 2010. HRmax equals to 206.9 minus the total of 0.67 multiplied by a person's age.
The Life Fitness Cross-trainer features five exclusive workouts designed to take full advantage of the benefits of Heart
Rate Zone Training+ exercise:
• FAT BURN • HEART RATE HILL™
• CARDIO • HEART RATE INTERVAL™
Each workout offers different benefits, as discussed in Section 4, The Workouts.
NOTE: Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout pro-
gram.
To change the target heart rate during a workout, simply enter a new target heart rate using the NUMERIC KEYPAD.
To switch between programs during a workout, use the WORKOUT SELECTION KEYS.
The Heart Rate Zone Training® workout programs measure heart rate. Wear the optional Polar® telemetry heart rate
chest strap, or grip the Lifepulse™sensors, to enable the cross-trainer's on-board computer to monitor the heart rate
during a workout. The computer automatically adjusts the incline level to maintain the target heart rate based on the
actual heart rate.
NOTE: Reference the above chart for Theoretical Maximum Heart Rates and Target Heart Rates.
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HR Max = 206.9 - (0.67 *age)
• EXTREME HEART RATE™
Theoretical
Age Maximum
Heart Rate
10 200
20 194
30 187
40 180
50 173
60 167
70 160
80 153
90 147
99 141
65% 80%
(Fat Burn) (Cardio)
130 160
126 155
121 149
117 144
113 139
108 133
104 128
100 123
95 117
91 112