Precor M9.4 owner manual How Hard Should I Exercise?, Your heart rate

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Diagram 2

Your heart rate

 

 

 

HEART RATE TRAINING ZONES

 

 

 

200

 

 

 

 

 

 

 

 

 

 

 

 

 

200

 

195

190

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

190

180

175

 

185

180

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

180

 

171

 

 

 

175

170

 

 

 

 

 

 

 

166

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

170

170

 

166

162Advanced

165

 

 

 

 

RATE

 

 

162

 

 

 

157

 

160

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

153

 

 

 

 

150

 

 

150

 

 

 

157

 

Intermediate

 

144

155

 

 

 

160

 

 

 

 

 

 

153

148

 

 

 

 

HEART

 

140

 

 

 

 

 

149

 

 

139

 

145

 

 

 

 

 

 

145

140

 

 

 

 

 

 

 

 

 

Beginner

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

YOUR

140

 

136

133

130

 

 

 

136

132

135

131

 

126

 

 

 

130

 

 

 

 

 

128

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

123

119

 

 

 

 

123

 

120

 

 

 

 

 

 

 

115

 

 

 

 

 

 

 

 

 

 

 

 

 

112

108

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

110

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

105

102

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

100

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

90

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

80

20

25

30

35

40

45

50

55

60

65

70

75

 

 

YOUR AGE

100%

90%

85%

70%

MAXIMUM ATTTAINABLE HEART RATE

How Hard Should I Exercise?

Studies show that to achieve the benefits of aerobic exercise, it is necessary to work out hard enough raise your heart rate to a certain minimum level, called the “training zone.” Your training zone depends on your age and level of fitness.

Refer to Diagram 2 to determine your training zone. Keep in mind that this zone is an approximation, to be used as a guideline—individual heart rates vary according to several physiological factors. To determine your training zone, or target heart rate, find your age and fitness level on the diagram, and then find the line where they intersect. For example, if you are 35 years old, your training heart rate at the intermediate fitness level is 157 beats per minute. Remember this number—this is the pulse rate you should try to maintain as you work out.

To determine your heart rate, take your pulse at a place that you can reach easily and comfortably while you exercise. Typical locations for measuring heart rate are directly over the heart on the left side of the chest, on either side of the neck, over the temple, or on the thumb side of either wrist. Wherever you measure your pulse, make sure that you use your index and middle fingers— not your thumb. Your thumb has a strong pulse which can affect your heart rate reading.

Once you locate your pulse, look at a clock with a second hand and count the beats for six seconds. Multiply that number by 10 to determine the total number of beats per minute. For example, if you count 14 beats over six seconds, the total number of beats per minute is 140. Compare the total number of beats with your training zone as identified in Diagram 2. If necessary, increase or decrease your activity level to bring your heart rate into your training zone. You can increase your activity level by changing speed and incline. Remember— your heart rate is the definitive measure of how hard you are working.

Regardless of your fitness level, avoid doing too much too soon. Using too fast of a belt speed or too high of an incline are common errors. Give yourself time to become familiar with your treadmill and improve your fitness level. Then you can gradually increase your speed and incline to make your workouts more challenging.

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Contents Electronic Treadmill Ergometer Safety Information Page Table of Contents About this Manual Before You BeginUnpacking the M9.4 Treadmill Installation Requirements Setting Up the M9.4 Electronic TreadmillAssembly Instructions ErgometerHandrail/display AssemblyInstalling ribbon Cable connector Plug lift-motor Wiring harness Into printed circuit Board Installing liftMotor Lift motorSecure lift Platform and lift Tube Checking the Alignment of the Running Belt Adjusting the Running Belt atUnderstanding the Electronic Console Using the M9.4 Electronic TreadmillGreen Running on the M9.4 Electronic Treadmill Ergometer Page Muscles in the body Getting the Most Out of Your WorkoutYour heart rate How Hard Should I Exercise?How Often Should I Exercise? How Long Should I Exercise?Maintaining the M9.4 Electronic Treadmill Cleaning the TreadmillAdjusting the Running Belt Overtightening the bolt can damage the treadmill AdjustingRunning belt USA Getting Service