Monitoring Your Heart Rate

Mon#oring 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 tal2qet 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 tat2_et 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.

16

Page 15 Page 17
Page 16
Image 16
Keys Fitness HT95 owner manual Monitoring Your Heart Rate
Page 15 Page 17

HT95 specifications

The Keys Fitness HT95 is a state-of-the-art treadmill designed to meet the needs of both casual users and serious athletes. Its blend of advanced technology, user-friendly features, and sturdy design makes it an ideal addition to any home gym.

One of the standout features of the HT95 is its powerful motor. Equipped with a 3.0 HP continuous duty motor, it provides a smooth and consistent performance, capable of reaching speeds of up to 12 mph. This allows users to adapt their workouts according to their fitness levels, whether they are walking, jogging, or running.

The treadmill features a spacious running surface, measuring 20 inches by 60 inches, providing ample room for users to move freely while exercising. This large deck is complemented by a cushioned suspension system that helps reduce the impact on joints, making it suitable for users of all fitness levels, including those recovering from injuries.

The HT95 is also integrated with an advanced console that boasts a large, easy-to-read LCD display. This display provides users with real-time feedback on their performance metrics, including time, distance, speed, calories burned, and heart rate. The treadmill is equipped with hand pulse sensors, allowing users to monitor their heart rate easily during workouts.

For those who thrive on variety, the Keys Fitness HT95 offers a wide range of workout programs. With 12 pre-set programs and the ability to create custom workouts, users can easily switch up their routines to stay motivated and achieve their fitness goals. Additionally, the incline feature allows for adjustable incline levels, simulating the experience of running uphill and further enhancing workout intensity.

Connectivity is a crucial aspect of modern fitness equipment, and the HT95 excels in this area. The built-in Bluetooth technology allows users to sync their fitness apps and track their progress over time. This feature enables seamless integration with popular fitness applications, providing a comprehensive overview of user performance.

Durability is another critical characteristic of the HT95. Constructed with high-quality materials, it is designed to withstand rigorous use. The folding design allows for easy storage, making it a great choice for those with limited space in their homes.

In summary, the Keys Fitness HT95 combines robust engineering with advanced technology to deliver a versatile and efficient treadmill experience. With its powerful motor, cushioned running surface, integrated programs, and connectivity features, it stands out as an excellent choice for anyone looking to enhance their fitness journey.
Top Page Image Contents