Horizon Fitness T401 manual Conditioning Guidelines, Target Heart Rate Zone Chart, Example

INTRODUCTION

CONDITIONING GUIDELINES

Always consult your physician before beginning an exercise program.

TARGET HEART RATE ZONE CHART

INTRODUCTION

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

CONDITIONING GUIDELINES

HOW OFTEN? (Frequency of Workouts)

The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during lunch hour or while watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority in your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!

HOW LONG? (Duration of Workouts)

For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per session. But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to be most effective. A workout time of 48 minutes or more is recommended for best weight loss results.

HOW HARD? (Intensity of Workouts)

How hard you workout is also determined by your goals. If you use your treadmill to prepare for a 5K run, you will probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term goals, always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial! There are two ways to measure your exercise intensity. The first is by monitoring your heart rate (using the grip pulse handlebars and the second is by evaluating your perceived exertion level (this is simpler than it sounds!).

PERCEIVED EXERTION LEVEL

What is Target Heart Rate Zone?

Target Heart Rate Zone tells you the number of times per minute your heart needs to beat to achieve a desired workout effect. It is represented as a percentage of the maximum number of times your heart can beat per minute. Target Zone will vary for each individual, depending on age, current level of conditioning, and personal fitness goals. The American Heart Association recommends working-out at a Target Heart Rate Zone of between 60% and 75% of your maximum heart rate. A beginner will want to workout in the 60% range while a more experienced exerciser will want to workout in the 70-75% range. See chart for reference.

100%
75%	150
		146
			143
60%		T
				9
	120	A		13	13
			R
					5	13
		117		G
MINUTE			114	E		1	128
				111	T			12
					10	Z		4	12
							O
PER					8	5				0	116
						10		N
BEATS							102	99	E
									97
											93
AGE	20	25	30	35	40	45	50	55	60		65

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

CONDITIONING GUIDELINES

TROUBLESHOOTING LIMITED & MAINTENANCE WARRANTY

20

A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down. Always be aware of these warning signs of overexertion.

Example:

For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to

the target zone bar. Results: 60% of maximum Heart Rate = 108 Beats Per Minute, 75% of maximum Heart Rate = 135 Beat Per Minute.

Always consult your physician before beginning an exercise program.

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T401_Rev.2.3.indd 20-21 7/1/08 8:22:21 AM