Heart Rate Exertion - Spirit XT385 Owner's Manual

HEART RATE EXERTION

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 of your MHR. Your Heart rate training zone
is 50% to 90% of your maximum heart rate. 60% of your MHR is
the recommended for burning fat while 80% is recommended for
strengthening the cardio vascular system. This 60% 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 .6 = 108 beats per minute (60% of maximum)
180 X .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 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.
With this Spirit Fitness unit you may use the heart rate monitor feature
without using the Heart Rate program. However, when using the heart
rate monitor feature in conjunction with the Heart Rate programs, the
machine will automatically adjust speed or incline to maintain the desired
heart rate.
30