Heart Rate Programs; Before We Get Started, A Word About Heart Rate - SOLE F80 Owner's Manual

HEART RATE P ROGRAMS
Before we get started, a word about Heart Rate:
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 your MHR.
Your Heart rate training zone is 50% to 90% of your maximum heart rate. 60% of your MHR is
the zone that burns fat while 80% is for strengthening the cardio vascular system.This 60% to
220 - 40 -- 180 (maximum heart rate)
180x.6 = 108 beats per minute
(60% of maximum)
180X.8-- 144 beats per minute
(80% of maximum)
80% is the zone to stay in for maximum benefit.
190
For someone who is 40 years old their 180
target heart rate zone is calculated: 170
160
150
140
130
120
110
100
90
So for a 40 year old the training zone would be 20
108 to 144 beats per minute. _o_h_o_
TARGET HEART RATE
TRAINING CHART
25 3[} 35 4[} 45 50 55 6[} 65
mmmmmm Age of User
CardiovascuJar
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 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 above 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 all SOLE Heart Rate Control elliptical machines you may use the heart rate monitor feature
without using the Heart Rate Control program.This function can be used during manual mode
or during any of the nine different programs. The Heart Rate Control program automatically
controls resistance at the pedals.
21 F80 / F83 / F85 TREADMILL