Ironman Fitness IM-T7 owner manual Target Heart Rate Zone

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TARGET HEART RATE ZONE

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 maxi- mum heart rate may be too strenuous unless you are in

100%

200

195

190

 

 

 

Serious athletic training range

185 180 175 170

165 160 155

top physical condition. Exercising below 60% of your maxi- mum 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

85%

170 166 162

may have been too strenuous for your current fitness level. Rest and reduce the intensity next time.

Cardiovascular

conditioning

range

75% 150 146 143

Fat burning

range

60% 120 117 114

20 25 30

26 Console Information

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AGE

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

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Contents 100374 Ironman FitnessModel Name Acclaim Serial Number 09/11 RevTable of Contents Safety Precautions and Tips Safety InformationAssembly Parts Identifier Important Assembly Information Assembly for Console StepAssembly for Uprights Washers Ø8Assembly for Handlebars Washers Ø8 Allen Bolts M8X15Assembly for Accessory Tray Phillips Screws M4X12Washers Ø6 Phillips Screws M6X15 Assembly for Fenders Rear View Phillips Screws Assembly Moving Instructions Moving InstructionsPower Requirements Power requirementsConsole Information Console Functions ImportantConsole InformationIncline + Quick Start / Manual Mode P1Program Mode Speed +Distance Goal P3 Cool DownTime Goal P2 Calories Goal P45K RUN and 10K RUN P5 P6 Programs P7 P13Here are some tips to achieve your weight management goal Frequency, Intensity, Time, Target Heart Rate ZoneWorkout Cool DownCool down Slow and Relaxed Exercise Target Heart Rate Zone Workout Information Exercise Guidelines Wrist Extensor Calf Stretch Standing Quadriceps Stretch Achilles Stretch Troubleshooting Calibrating Treadmill Other Error Messages Treadmill Error MessagesSafety Interlock Error Messages Error codeBelt Adjustment Belt AdjustmentWalking Belt is Slipping During USE Diagram Maintenance Instructions Maintenance InstructionTroubleshooting Guide Troubleshooting guideParts Information Exploded View 102 ImExplodedortant ViewInformation/ Parts List 116Important InformationNotes ImportantNotes Information ImportantWarranty Information Residential and Personal Use Limited Warranty