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 (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 HT-CLASSIC owner manual
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HT-CLASSIC specifications

The Keys Fitness HT-CLASSIC is a remarkable addition to the world of home fitness equipment, designed to bring the gym experience right into your living room. This multi-functional trainer is equipped to meet the needs of both beginners and seasoned fitness enthusiasts, ensuring a comprehensive workout that combines strength training, cardiovascular endurance, and flexibility all in one machine.

One of the standout features of the HT-CLASSIC is its versatility. This machine comes with multiple workout stations allowing for a variety of exercises to target different muscle groups. You can easily switch between options like seated rows, lat pulldowns, leg extensions, and chest presses. This flexibility makes it easy for users to customize their workout routines based on their fitness goals, whether it’s building muscle, enhancing endurance, or losing weight.

The design of the HT-CLASSIC prioritizes user comfort and safety. The padded seats and backrests are adjustable, providing support and ensuring proper posture during workouts. Additionally, the high-quality construction of the machine guarantees stability and durability, making it suitable for various body types and levels of intensity.

Incorporating advanced technologies, the HT-CLASSIC features precision-engineered weight stacks, which allow for smooth resistance adjustments. This allows users to gradually increase their strength training load without the risk of injury, making it an ideal choice for progressive training. Moreover, the user-friendly display panel offers tracking for reps, sets, and workout duration, enabling users to monitor their progress effectively.

Another significant advantage of the HT-CLASSIC is its compact design, making it perfect for home environments where space is often a concern. Despite its smaller footprint, the machine does not compromise on performance or capabilities.

The Keys Fitness HT-CLASSIC is not just a piece of equipment; it is a pathway to achieving fitness goals at home. With its main features focused on versatility, comfort, durability, and advanced technology, it stands out as an excellent investment for those seeking a comprehensive workout solution. Whether you are just starting your fitness journey or looking to upgrade your existing home gym setup, the HT-CLASSIC offers the tools necessary to help you succeed and maintain an active lifestyle.
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