Monitoring Your Heart Rate

To obtain the greatest cardiovascular benefits from your exercise workout, it is important to work within your target heart rate zone. The American Heart Association (AHA) defines this tar- get as 60%-75% percent of your maximum heart rate.

Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your maximum heart rate and aerobic capacity naturally decreases as you age. This may vary from one person to another, but use this number to find your approximate effective target zone. For example, the maximum heart rate for an average 40 year-old is 180 bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety below.

Before beginning your workout, check your normal resting heart rate. Place your fingers lightly against your neck, or against your wrist over the main artery. After finding your pulse, count the number of beats in 10 seconds. Multiply the number of beats by six to determine your pulse rate per minute. We recommend taking your heart rate at these times; at rest, after warming up, during your workout and two minutes into your cool down, to accurately track your progress as it relates to better fitness.

During your first several months of exercising, the AHA recommends aiming for the lower part of the target heart rate zone-60%, then gradually progressing up to 75%.

According to the AHA, exercising above 75% of your maximum heart rate may be too strenu- ous unless you are in top physical condition. Exercising below 60% of your maximum will result in minimal cardiovascular conditioning.

Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop exercising, or if it’s higher than normal the morning after exercising, your exertion may have been too strenuous for your current fitness level. Rest and reduce the intensity next time.

Fitness Safety The target heart rate chart indicates average rate zones for different ages. A variety of different factors (including medication, emotional state, temperature and other condi- tions) can affect the target heart rate zone that is best for you. Your physician or health care professional can help you determine the exercise intensity that is appropriate for your age and condition.

(MHR) = Maximum Heart Rate

(THR) = Target Heart Rate

220 - age = maximum heart rate (MHR)

MHR x .60 = 60% of your maximum heart rate. MHR x .75 = 75% of your maximum heart rate.

For example, if you are 30 years old, your calculations will be as follows:

220 - 30 = 190

190 x .60 = 114 (low end or 60% of MHR)

190 x .75 = 142 (high end or 75% of MHR)

30 year-old (THR) Target Heart Rate would be 114-142 See Heart Rate Table (on next page) for additional calculations.

KF-2-5T specifications

The Keys Fitness KF-2-5T is a high-quality, versatile treadmill designed for both home and commercial uses. With a focus on durability, performance, and user experience, the KF-2-5T has become a popular choice among fitness enthusiasts and professionals alike.

One of the standout features of the KF-2-5T is its powerful 2.5 HP continuous duty motor, which ensures smooth and consistent performance during workouts. This motor can handle a maximum user weight of 350 pounds, making it suitable for a wide range of users. The treadmill offers speeds ranging from 0.5 to 12 miles per hour, allowing users to customize their workout intensity to suit their individual fitness goals.

The KF-2-5T comes equipped with a spacious running surface measuring 20 inches by 54 inches. This generous area provides ample room for a natural running or walking stride, minimizing the risk of injury that can occur with narrower treadmills. Additionally, the deck features a cushioning system that reduces impact on joints, enhancing comfort during workouts and making it ideal for users with previous injuries or those who prefer a softer running surface.

A key highlight of the KF-2-5T is its advanced programming capabilities. The treadmill offers over 30 preset workout programs tailored to various fitness levels and goals, from weight loss to endurance training. Users can easily navigate through the options via the LCD display, which provides essential metrics such as time, distance, speed, and calories burned, enabling users to track their progress effectively.

For added convenience, the KF-2-5T includes integrated Bluetooth technology, allowing users to connect their devices for music playback or to utilize fitness apps. This feature enhances the treadmill's functionality and makes workouts more enjoyable.

Safety is a priority with the KF-2-5T, as it includes an emergency stop key and a sturdy handrail for stability during workouts. The cooling fan also helps maintain comfort during intense sessions.

Overall, the Keys Fitness KF-2-5T combines robust construction, innovative technology, and user-friendly features, making it an excellent choice for anyone looking to enhance their fitness routine in a reliable and efficient manner.