Display Instructions Continued
P2 (PROGRAM 2) : Time Program
Set the desired workout duration of your workout. The program will alert you when you have reached your duration goal.
P3 (PROGRAM 3) : Distance Program
Set the desired distance of your workout. The program will alert you when you have reached your distance goal.
P4 (PROGRAM 4) : Calories Program
Set the desired number of calories to be consumed in your workout. The program will alert you when you have reached your calorie expenditure goal.
P5 (PROGRAM 5) : Race Program
The console prompts you for both distance and time before beginning the Race Program. The console will display the best time recorded for the distance you have chosen during the work- out. During this program you will also compete with a visual image of another biker on the console. Try to finish the desired distance in the
NOTE:
1.If you do not wish to set the heart rate zone in programs
2.Monitor will automatically power off if no pedaling or button selection is done for more than 4 minutes.
3.Monitor will stop calculating if there is no pedaling for more than 4 seconds.
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 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
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 physical condition. Exercising below 60% of your maximum will result in minimal cardiovascular conditioning.
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