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 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.

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Keys Fitness A6t owner manual Monitoring Your Heart Rate
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A6t specifications

The Keys Fitness A6T is a cutting-edge treadmill designed to provide users with a superior workout experience at home or in a gym setting. With its sleek design and advanced features, it caters to both beginners and experienced athletes looking to enhance their fitness routine.

One of the standout characteristics of the A6T is its powerful motor. With a robust 3.0 horsepower continuous duty motor, this treadmill ensures smooth and consistent performance, whether you're walking, jogging, or sprinting. The motor is paired with a dual fan cooling system, which helps maintain optimal temperatures during those intense workout sessions, ensuring longevity and performance.

The treadmill features a spacious running surface measuring 20 inches wide and 60 inches long, offering ample space for users of all heights and stride lengths. Its heavy-duty steel frame guarantees stability and durability, providing a safe environment for rigorous workouts. Additionally, the A6T is equipped with a cushioned deck that absorbs impact, reducing stress on joints and preventing injuries, making it an excellent choice for individuals recovering from injuries or those with joint concerns.

In terms of technology, the A6T comes with a user-friendly console that displays key metrics such as time, distance, speed, calories burned, and heart rate. The integrated heart rate monitoring system utilizes sensors located on the handlebars, allowing users to stay within their target heart rate zones for optimal exercise efficiency. For enhanced entertainment, the console also includes Bluetooth connectivity, enabling users to sync their devices for music streaming or workout apps.

The treadmill is equipped with multiple pre-set workout programs designed to cater to various fitness goals, including weight loss, endurance building, and interval training. Users can also create custom workouts for a more personalized experience. The incline feature adds another dimension to workout routines, allowing adjustments up to a challenging 15% incline, which targets different muscle groups and intensifies calorie burning.

Safety is a top priority in the design of the A6T, featuring an emergency stop button and a safety key that ensures the machine will stop if the user falls. With its combination of modern design, robust technology, and user-centric features, the Keys Fitness A6T treadmill stands out as an ideal addition to any fitness enthusiast's arsenal. Whether for casual use or serious training, this treadmill delivers performance, stability, and versatility, making it a valuable investment in personal health and fitness.
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