Monitoring Your Heart Rate
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 tar- get 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 target heart rate chart indicates average rate zones for different ages. A variety of different factors (including medication, emotional state, temperature and other condi- tions) can affect the target heart rate zone that is best for you. Your physician or health care professional can help you determine the exercise intensity that is appropriate for your age and
condition. (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 See Heart Rate Table (on next page) for additional calculations.
16
Page 15 Page 17
Page 16
Image 16
Ironman Fitness 430r owner manual
Page 15 Page 17

430r specifications

Ironman Fitness has long been a trusted name in the fitness equipment industry, providing quality products designed to enhance your workout experience. Among their impressive lineup, the Ironman Fitness 430R stands out as an exemplary recumbent bike that combines advanced technology with user-friendly features, making it a popular choice for fitness enthusiasts of all levels.

One of the key features of the Ironman Fitness 430R is its ergonomic design. The recumbent seat offers exceptional lumbar support, ensuring comfort during extended workouts. The adjustability of the seat allows users of various heights to find the perfect position, promoting proper posture and reducing the risk of strain. The pedals are engineered with a non-slip surface, providing stability and confidence as you ride.

The 430R is equipped with a magnetic resistance mechanism, which delivers a smooth and quiet ride. This low-impact form of exercise minimizes stress on the joints, making it ideal for users recovering from injuries or those seeking a gentle workout. With 16 resistance levels, the bike accommodates both beginners and advanced users, enabling them to progressively challenge themselves as they build endurance and strength.

Technological integration sets the Ironman 430R apart from other bikes in its category. The bike features a large LCD console that displays essential metrics such as time, distance, speed, calories burned, and heart rate. The heart rate monitor is conveniently located on the handlebars, allowing users to stay within their target training zones. Moreover, the console includes built-in workout programs, catering to diverse fitness goals, whether it’s weight loss, endurance training, or cardiovascular health.

Another noteworthy aspect of the Ironman Fitness 430R is its space-saving design. The bike's compact footprint ensures that it easily fits into home gyms or small workout areas without compromising performance. Additionally, it includes transport wheels for easy mobility, allowing users to store it away when not in use.

The Ironman Fitness 430R also emphasizes user-friendly features, such as built-in speakers and Bluetooth connectivity, enabling users to enjoy their favorite music or podcasts during workouts. This enhances the overall experience, making exercise more enjoyable and motivating.

In summary, the Ironman Fitness 430R is an exceptional recumbent bike that combines comfort, technology, and functionality. With its adjustable ergonomics, magnetic resistance system, advanced console features, and compact design, it is well-suited for anyone looking to elevate their fitness journey from the comfort of their home. Whether you are a beginner or a seasoned athlete, the 430R provides an effective and enjoyable workout experience.
Top Page Image Contents