To set the countdown function for Time, Calories, or Distance:
Press the Mode key until the correct screen has been chosen. Press the Set key until the desired reading appears in the window you are setting.
If the countdown mode is set for the Time, Calories, or Distance before your workout begins, then the console will alert you when you have reached your goal with an audible beeping. To turn off the alert, simply depress the Mode key. After the countdown mode has reached your selected goal, it will then begin counting upward. This will allow you to continue to track your workout if you decide to keep exercising.
To set the high and low heart rate range:
Press the Mode key until the up or down arrow in the Pulse win- dow has been chosen. Press the Set key until the desired reading appears in the Pulse window.
NOTE
Without signal for a period of 4 minutes, the LCD display will automatically shut off. All information will be stored and appear again once activity is returned.
Turn on the monitor by pressing any button or by beginning exercise.
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exer- cise workout, it is important to work within your target heart rate zone. The American Heart Association (AHA) defines this target as
Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your maximum heart rate and aer- obic capacity naturally decreases as you age. This may vary from one person to another, but use this number to find your approxi- mate effective target zone. For example, the maximum heart rate for an average 40
See Fitness Safety on page 20.
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 maxi- mum heart rate may be too strenuous unless you are in top physi- cal condition. Exercising below 60% of your maximum will result in minimal cardiovascular conditioning.
18 | 19 |
