Vision Fitness Simple and Deluxe manual Exercise Intensity, Target Heart Rate, Example

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EXERCISE INTENSITY

To reap the most cardiovascular benefits from your workout, it is necessary to exercise within a recommended intensity. The two ways to monitor exercise intensity are Target Heart Rate and Perceived Exertion.

TARGET HEART RATE

Target Heart Rate is a percentage of your maximum heart rate. Target Heart Rate will vary for each individual, depending on age, current level of conditioning, and personal fitness goals. Exercise heart rate should range from 55% to 85% of your maximum heart rate. As a point of reference, we use the predicted maximum heart rate formula of (220 minus age) to determine your heart rate training zone. Please use the following chart to determine your predicted Target Heart Rate.

D E L U X E

EXAMPLE:

If you are a 30-year-old, your predicted maximum heart rate is 190 based on the (220 minus age) formula.

220 – 30 = 190

Based on the chart above, your heart rate training zone is 104 to 161, which is 55%–85% of 190.

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Contents N e r ’s G u i d e Page Page Vision Fitness Table of Contents AT F O R M T R E a D M I L L L D I N G T R E a D M I L L Children Important Safety Instructions Save These InstructionsPower Requirements Other Safety Tips for Your Vision Fitness Treadmill Placement in Your Home AssemblySafety Magnet KEY & Clip PowerQuick Speed and Quick Elevation Keys Quick SpeedQuick Elevation Contact Heart Rate Hand Pulse Heart Rate Sensors Leveling Transport Wheel Unlock Folding Treadmillsonly Transport Wheel LockUnfolding FoldingMoving Your Vision Fitness Folding Treadmill Choosing a Time Entering Your WeightReset Introduction to the Simple TreadmillDistance Simple Feedback Display Scan FunctionElevation TimeP4 FAT Burner Speed and Elevation Changes Deluxe Treadmill Program Details P1 ManualP2 Muscle Toner Elevation Changes P3 Speed Intervals Speed ChangesDeluxe Treadmill Program Details P7 Sprint H1 Heart Rate TrainingH2 Heart Rate Training Deluxe Easy Start Deluxe Feedback Display Scan Function Profile Deluxe Feedback Display ElevationChoosing a Program Deluxe Feedback Display SPB Segment Progress BAREnter AGE Choosing a LevelChoosing a Time P1-P4 Finishing StartingPacer Program Details Choosing Distance SET WeightUsing the Sprint 8 Program HR2 Elevation only Deluxe Heart Rate Training HR1 Speed & ElevationEnter Target Heart Rate Zone Choose Heartrate ProgramsEnter Weight Choose TimeBegin the Program WARM-UP Mode HR2 WARM-UP Mode HR1 Completing Your Workout COOL-DOWN ModeL U X E Wireless Chest Transmitter Transmitter Strap PlacementGeneral Heart Rate Training Recommendations Exercise Intensity Target Heart RateExample RPE Scale Rate of Perceived ExertionCustom Programs C1-C3 Programming a Custom ProgramEnter Program Time Beginning Workout Enter Segment SpeedEnter Segment Elevation Saving Segment DataCustom Programs C4 & C5 Programming User Programs C4 & C5Enter Segmenttime Enter Segment Speed Default Weight UnitsMAX Time Accumulated Distance DefaulttimeDefaultage Accumulated TimeAUTO-CALIBRATION Deluxe Only Exit User Engineering ModePause Time Maximum TimeExit Userengineeringmode AUTO-CALIBRATION Simple OnlyCommon Treadmill Questions Troubleshooting Your Treadmill Troubleshooting Your Heart Rate Monitor Chest Strap Centering the Belt Tensioning the BeltDeck Waxing Preventive MaintenanceCleaning Treadmill Quarterly InspectionN E R a L Limited Home USE Warranty Limited Home USE Warranty Developing a Fitness Program Achieving Your Fitness GoalsTrack Your Progress Exercise Duration Exercise Guidelines WARM-UPBalanced Fitness Strength TrainingFrequency Seated TOE Touch StretchingStanding Calf Stretch Standing Quadriceps StretchN E R a L N E R a L N E R a L N E R a L N E R a L S i o n