Heart Rate Programs - Spirit XT485ENT Owner's Manual

HEART RATE PROGRAMS

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 choice of exercise intensity is 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.
65% of your MHR is the zone that burns fat while
85% is for strengthening the cardiovascular system.
This 65% to 85% 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 .65 = 117 beats per minute (65% of maximum)
180 x .85 = 153 beats per minute (85% of maximum)
90
So for a 40 year old the training zone would be 117
to 153 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 control programs. After calculating your Maximum Heart
Rate 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 Maximum
Heart Rate 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 85% or 65%,
respectively, of your Maximum Heart Rate on a schedule approved by your physician. Consult your
physician before participating in any exercise program.
CAUTION!
The target value used in HR programs is a suggestion only for normal, healthy individuals. Do not
exceed your limits! You may not be able to obtain your chosen target. If in question, enter a higher age
value that will set a lower target goal.
Customer Service 1-888-707-1880 Dyaco Canada Inc. 2022
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Email: customerservice@dyaco.ca