(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.
Console Information 19

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Warning!

If you have any questions or concerns about your target heart rate consult your physician. Medications may affect your heart rate. Stop exercise if: you feel faint or dizzy, acute illness (cold or fever), any pain or tightness in your chest, an irregular heartbeat, of if you exceed your maximum heart rate set by your physician.

Exercise Practice ProceduresWarm-Up

Workout

Cool Down

A good warm-up will help you perform better and will decrease the aches and pains. The warm-up prepares your muscles for exercise and allows your oxygen supply to ready itself for what is to come. Experience tells us that muscles perform best when they are warmer than normal body tem- perature. This normally takes about 5-10 minutes when you begin to perspire on your brow and breathe more deeply.

Note: The older you are, the longer your warm-up period should be.

Workout: Brisk and Rhythmic Exercise

A workout trains your heart, lungs, and muscles to be more efficient. Increase exercise in response to your heart rate to train and strengthen your cardiovascular system. Concentrate on moving your arms and legs smoothly. Walking naturally and avoid jerking motions like pulled muscles, sprained joints, and loss of balance.

If you cannot sustain 12 continuous minutes in your target heart rate zone, then, exercise several times a day to get into habit. Try to reach and main- tain 60-65% of your maximum heart rate. Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60-65% of your maximum heart rate. Best start with a target of 3-4 minutes, then, increase it gradually.

If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone:

•Exercise 3-5 days a week. Rest at least two days per week.

•Try to reach and maintain 65-70% of your maximum heart rate

with moderate rhythmic exercises.

• Begin with 12 continuous minutes. Increase your time by one to two minutes per week until you can sustain 20 continuous minutes.

If you can sustain 20 minutes continuously in your target heart rate zone, begin to increase the length and intensity of your workout.

• Exercise 4-6 days a week or on alternate days.

• Try to reach and maintain 70~85% of your maximum heart rate with moderate to somewhat hard exercise.

• Exercise 20-30 minutes.

WARNING:

These strategies are intended for average healthy adults. If you have pain

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Keys Fitness KF-T4-0 owner manual Workout, Cool Down
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KF-T4-0 specifications

The Keys Fitness KF-T4-0 is a sophisticated treadmill designed for those who are serious about their fitness journeys. Known for its durable construction and advanced features, the KF-T4-0 stands out in the crowded market of home fitness equipment. This treadmill combines performance with user convenience, making it suitable for users of various fitness levels.

One of the standout features of the KF-T4-0 is its powerful 3.0 HP motor, which ensures smooth and consistent performance, even during intense workouts. This robust motor allows for a top speed of 12 mph, making it ideal for both casual joggers and serious runners. The treadmill also offers a variety of incline settings, allowing users to simulate uphill running and increase workout intensity. This is particularly beneficial for those looking to enhance cardiovascular health and build muscle strength.

The KF-T4-0 is equipped with a spacious running surface measuring 20 inches by 60 inches, which provides ample room for comfortable strides. The cushioning technology integrated into the treadmill helps reduce impact on joints, making it a suitable option for individuals recovering from injuries or those who prefer a gentler option for their workouts.

Another innovative aspect of the KF-T4-0 is its user-friendly LCD console. This display shows essential workout data, including time, distance, speed, calories burned, and heart rate. The heart rate monitor allows users to keep track of their fitness levels in real-time, ensuring they stay within their target heart rate zones for effective cardiovascular workouts.

Bluetooth connectivity adds another layer of convenience, allowing users to connect their devices to stream music or use fitness apps for guided workouts. The KF-T4-0 also features built-in speakers, enhancing the workout experience with quality sound.

In terms of space-saving design, the KF-T4-0 comes with a folding mechanism that allows for easy storage when not in use. The hydraulic lift system ensures that folding and unfolding the treadmill is both safe and effortless.

Overall, the Keys Fitness KF-T4-0 treadmill delivers an exceptional combination of features, technology, and ergonomic design, making it an excellent choice for anyone looking to enhance their fitness routine in the comfort of their home. Whether for casual workouts or serious training, the KF-T4-0 provides the tools necessary to achieve fitness goals effectively.
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