Precor EC860 owner manual How Hard Should I Exercise?, 100%

Page 19

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.

Refer to Diagram 6 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 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 which can affect your heart rate reading.

Diagram 6

Training zones

 

200

200

195

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

190

 

 

190

100%

Maximum180

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

185

 

 

 

 

 

 

 

 

 

 

 

 

180

180

175

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Advanced

 

 

 

 

 

 

175

 

 

 

 

 

 

 

 

 

 

 

 

171

 

90%

 

 

 

Attainable

Heart

 

 

 

 

 

170

170

 

 

Maximum

 

170

Rate

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Intermediate

166

 

 

166

 

 

 

 

165

 

 

 

 

160

 

162

 

 

 

 

162

157Attainable

 

 

160

 

 

 

 

 

 

 

15785%

 

 

 

 

 

 

 

 

 

 

 

 

 

155

 

 

 

 

 

 

 

 

 

 

 

153Maximum

 

153 Heart Rate

 

 

 

150

 

 

 

 

 

 

 

 

 

150

 

RATE

 

 

 

 

 

 

 

 

149

Attainable

148

144

 

 

145

 

 

 

 

 

 

 

 

 

 

Heart

 

 

 

 

 

 

 

 

 

 

 

 

 

145

 

 

 

 

 

140

140

 

 

 

 

 

 

 

 

 

 

 

 

Rate

139

 

 

HEART

 

 

70%

 

 

 

 

 

 

 

 

140

 

 

 

Beginner

136

133

 

 

 

 

 

 

 

 

 

 

136

 

135

 

130

 

 

 

130Maximum

Attainable

 

 

 

 

 

132

 

131

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

128

 

YOUR

 

 

 

 

 

 

 

 

126

Heart

 

 

 

123

 

 

 

 

 

 

 

 

 

 

 

 

 

120

120

 

 

 

 

 

 

 

123

 

Rate

 

 

117

 

60%

Maximum

 

 

119

 

 

 

 

 

 

 

114

 

 

 

 

 

115

 

 

 

 

 

 

 

 

 

 

Attainable

 

 

112

 

 

 

 

110

 

 

 

 

111

 

108

 

Heart

 

 

108

105

 

 

 

 

 

 

 

 

 

 

 

105

 

 

Rate

 

 

 

100

 

 

 

 

 

 

 

 

 

 

102

 

 

 

102

 

 

 

 

 

 

 

 

 

 

 

99

96

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

93

 

 

 

90

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

90

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

87

 

80

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

20

25

30

35

 

40

45

50

 

55

60

65

70

75

 

 

 

 

 

 

 

 

 

YOUR AGE

 

 

 

 

 

 

 

 

 

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 6. If necessary, increase or decrease your activity to bring your heart rate into your training zone. You can regulate how hard you (and your heart) work by choosing different effort levels. Remem- ber—your heart rate is the definitive measure of how hard you are working.

page 19

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Contents EC860 Safety Information Table of Contents About this Manual Before You BeginInstallation Requirements Setting Up the EC860 ProfessionalRecumbent Cycle Using the Club Setting Program Diagram Understanding the Electronic Console Using the EC860 ProfessionalKeypad Right Display Window Proper leg position Adjusting the SeatTurning the Cycle on and OFF Using Manual Mode Workout ProgramExercising on the EC860 Cycle Profiles Page User Programming screen Designing a Customized CoursePage Muscles exercised during an EC850 workout Getting the Most Out of Your Workout100% How Hard Should I Exercise?How Often Should I Exercise? How Long Should I Exercise?Using the Diagnostic Program Cleaning the CycleMaintaining the EC860 Professional Diagram 7 Diagnostic screen Getting Service Readouts Appendix A. SpecificationsSpecifications ChassisUSA