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 target 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 aver- age 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 sec- onds. 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 strenuous 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 cur- rent 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 conditions) 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 (MHR)

MHR x .60 = 60% of your maximum heart rate. MHR 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 MHR)

190 x .75 = 142 (high end or 75% of MHR)

30 year-old (THR) Target Heart Rate would be 114-142 See Heart Rate Table (on next page) for additional calculations.

A5T specifications

Keys Fitness A5T is a cutting-edge treadmill that seamlessly integrates advanced technology with user-friendly design, making it a top choice for fitness enthusiasts and casual users alike. This piece of fitness equipment stands out in the crowded market of treadmills with its exceptional features that cater to various workout needs.

One of the main features of the Keys Fitness A5T is its powerful motor. Engineered for reliability and efficiency, the treadmill is equipped with a 3.0 CHP (Continuous Horsepower) motor that supports a speed range from 0.5 to 12 miles per hour. This robust motor allows for smooth transitions between different speed settings, essential for interval training and varied workout routines.

The running surface of the A5T is particularly noteworthy, featuring a spacious 20" x 60" belt that provides ample space for users to run, jog, or walk comfortably. The belt is designed with a cushioned, shock-absorbing technology that reduces impact on the joints, making it suitable for individuals of all fitness levels.

The treadmill also offers an advanced display console equipped with an array of features, including a backlit LCD screen that provides real-time feedback such as speed, distance, time, and calories burned. Furthermore, the console is user-friendly, with quick-access buttons that allow users to adjust speed and incline without interrupting their workout flow.

Incline capabilities are another significant aspect of the A5T, boasting a maximum incline of 15%. This feature enables users to simulate hill workouts, challenging their bodies and enhancing calorie burn. The electronic incline adjustment allows for seamless transitions, making it easy to switch between flat surfaces and inclines.

In terms of workout programs, the A5T includes a variety of pre-set options tailored to different fitness goals, from weight loss to endurance training. Users can also create their custom workouts, allowing for a personalized experience that aligns with their fitness journey.

Connectivity is a key element in today’s fitness landscape, and the A5T does not disappoint. It features Bluetooth technology, enabling users to sync their fitness trackers and mobile devices. This integration allows for easy tracking of progress and performance, fostering motivation and goal-setting.

For added convenience, the Keys Fitness A5T comes with built-in speakers and an audio jack, allowing users to enjoy music or podcasts during workouts. The treadmill is also equipped with a folding design, making it easy to store when not in use, a perfect feature for those with limited space.

In summary, the Keys Fitness A5T treadmill exemplifies the combination of performance, technology, and user-friendliness. With its powerful motor, sturdy construction, customizable features, and thoughtful design, it promises to enhance the home workout experience for users of all fitness levels.

Keys Fitness A5T owner manual Monitoring Your Heart Rate

Models: A5T