Precor M9.1, M9.2s owner manual Heart Rate Training Zone, How Hard Should I Exercise?

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Diagram 14

Training zones

 

 

HEART RATE TRAINING ZONE

 

 

 

200

195

 

 

 

 

 

 

 

 

 

 

 

 

200

 

190

 

 

 

 

 

 

 

 

 

 

 

 

 

 

185

 

 

 

 

 

 

 

 

 

 

190

 

 

 

180

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

180

 

 

 

 

 

175

170

 

 

 

 

 

 

 

170

 

 

 

 

 

 

165

 

 

 

 

 

 

160

 

 

 

 

 

 

160

 

 

 

 

RATE

 

156 152

 

 

 

 

 

155

 

 

 

160

 

148

 

 

 

 

 

150

 

 

HEART

150

 

 

 

144

 

 

 

 

 

145

 

 

 

 

 

140

 

 

 

 

 

 

 

 

 

 

 

 

136

 

 

 

 

 

 

YOUR

140

 

 

 

 

 

 

132

 

 

 

 

MAX.

 

 

 

 

 

 

 

128

 

 

 

 

 

 

 

 

 

 

 

 

124

 

 

HEART

 

130

130

 

 

 

 

 

 

 

 

120

 

RATE

 

 

127

 

 

 

 

 

 

 

 

116

 

 

120

124

120

 

 

 

 

 

 

 

 

 

 

 

 

117

114

 

 

 

 

 

 

80% OF

 

100

 

 

 

 

111 107

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MAX.

 

 

 

 

 

 

 

 

104

 

 

 

 

 

 

 

 

 

 

 

 

 

101

97

 

HEART

 

90

 

 

 

 

 

 

 

 

94

RATE

 

 

 

 

 

 

 

 

 

 

 

 

 

65% OF

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

80

 

 

 

 

 

 

 

 

 

 

 

 

MAX.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

HEART

 

70

20

25

30

35

40

45

50

55

60

65

70

75

RATE

 

 

 

 

 

 

 

 

 

 

YOUR AGE

 

 

 

 

 

 

How Hard Should I Exercise?

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

Diagram 14 shows your recommended heart rate training zone, which is calculated using your age and your maximum aerobic heart rate. The chart is based on a resting heart rate of about 72 for males and 80 for females. Your optimum training zone is between 65% and 80% of your maximum aerobic heart rate. For efficient aerobic exercise, work only hard enough to keep your heart rate in this zone. You will obtain the greatest fat-burning benefits when you exercise within the optimum training zone.

Pushing yourself beyond the recommended range, (that is, exercising so hard that your heart rate rises above 80% of maximum) can overstress your muscles. To increase cardiovascular improve- ment, exercise longer, not harder.

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, find your age on the diagram, and then find the line where they intersect. For example, if you are 35 years old, your training zone is between 120 and 148 beats per minute. Remember this zone—this is the heart rate zone you should try to maintain as you work out.

If you do not have an accurate heart rate monitor, you can determine your heart rate by taking your pulse at a place that you can reach easily and comfortably while you exercise. Typical places 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 and can affect your pulse rate reading.

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Contents Precision Electronic Treadmill Important Safety Instructions Precor Smart Weights-Safety Guidelines Personal SafetyFCC Communications Commission, part Information Regarding International UseGrounding Instructions Diagram aTable of Contents Before You Begin Unpacking the M9.1 or M9.2s TreadmillOptional Equipment BCD Setting Up the M9.1 or M9.2s Treadmill Installation RequirementsAssembly Instructions Column Install liftHandrail PlugBoard Flanged nuts a Base plate Motor chassis Cross beamHandrail clamp not shown Attach electronic console toHandrail clamp Overtighten Attach trim strip toLift column Handrails See Aligning the Running Belt Checking the Alignment of the Running BeltUsing the M9.1 or M9.2s Treadmill Locating the on and OFF SwitchUsing the Magnetic Safety Key Displays on the Electronic Console Understanding the Electronic ConsoleScan Keys on the Electronic ConsoleSelecting the Time or Distance Prompt on the M9.2s Changing the Display to U.S. Standard or MetricTreadmill Working Out on Your TreadmillQuick Steps to Working Out Cooling Down After a Workout Pausing Your WorkoutChanging Incline on the M9.1 Retrieving the Previous Workout ProgramChanging the Interval Course Profile Using the Manual Course ModeUsing the M9.2s Preprogrammed Courses Page Erector Spinae Gluteals Hip Flexors Getting the Most Out of Your WorkoutHow Hard Should I Exercise? Heart Rate Training ZoneHow Often Should I Exercise? How Long Should I Exercise?Cleaning the Equipment Maintaining Your TreadmillAligning the Running Belt Adjusting the Tension of the Belt Running beltSide platform Running bed Rear roller M9.1 or M9.2s Long Term Storage Power Cord MaintenanceObtaining Service Servicing the TreadmillSpecifications Electronic SpecificationsElectronic Displays