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 target 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 Heart Rate chart indicates average 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 condi- tion.

(MHR) = Maximum Heart Rate

(THR) = Target Heart Rate

220 - age = maximum heart rate (MHZ)

MHZ x .60 = 60% of your maximum heart rate. MHZ 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 MHZ)

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

30 year-old (THR) Target Heart Rate would be 114-142

235r specifications

The Ironman Fitness 235R represents an innovative approach to home fitness equipment, designed for those who want to challenge themselves while enjoying a comfortable and efficient workout experience. This recumbent bike caters to a wide range of users, from beginners to seasoned fitness enthusiasts, offering an optimal blend of performance, comfort, and advanced features.

One of the standout characteristics of the Ironman Fitness 235R is its ergonomic design. The recumbent seat is engineered to provide exceptional lumbar support, allowing for extended workout sessions without discomfort. The adjustable seat can accommodate users of various heights, ensuring that individuals can find the perfect position for maximum efficiency. This level of customization makes it an ideal choice for families or multi-user households.

In terms of technology, the Ironman Fitness 235R is equipped with a clear and easy-to-read LCD display that tracks essential workout metrics, including time, speed, distance, calories burned, and heart rate. The heart rate is monitored through integrated sensors on the handlebars, providing users with real-time data that helps them stay within their target training zones. Furthermore, the bike comes with built-in workout programs designed to keep routines varied and engaging, catering to different fitness levels and goals.

The 235R also features a smooth and quiet magnetic resistance system, offering 16 levels of resistance to cater to all fitness levels. This allows users to gradually increase the intensity of their workouts as they progress, ensuring continual improvement. The bike operates quietly, making it suitable for home use without disrupting others in the household.

Accessibility is another key feature of the Ironman Fitness 235R. It has a step-through design that allows users to easily get on and off the bike, which is especially beneficial for those with mobility issues or physical limitations. Additionally, the bike includes adjustable handlebars and pedals with straps, ensuring a secure and comfortable fit for every user.

Durability is not overlooked; the frame is built with heavy-duty steel construction, providing stability and long-lasting use. The bike's compact design also makes it easy to store, fitting seamlessly in small spaces while still being robust enough to handle rigorous workouts.

Overall, the Ironman Fitness 235R is an exemplary piece of fitness equipment that combines convenience, comfort, and advanced technology, making it a valuable asset for anyone looking to enhance their fitness journey from the comfort of their own home.