Diagram 18 | Training zones. |
CAUTION: Keep in mind that the “Heart Rate” or “Training” zones are approxima- tions. Always check with your physician to learn what the appropriate heart rate is for your level of fitness. Do not push yourself beyond the recommended range.
|
| HEART RATE TRAINING ZONE |
| |||||||||||
|
| 200 | 195 |
|
|
|
|
|
|
|
|
|
|
|
| 200 |
| 190 |
|
|
|
|
|
|
|
|
|
| |
|
|
|
| 185 |
|
|
|
|
|
|
|
|
| |
| 190 |
|
|
| 180 |
|
|
|
|
|
|
| ||
|
|
|
|
|
|
|
|
|
|
|
|
| ||
| 180 |
|
|
|
|
| 175 | 170 |
|
|
|
|
|
|
| 170 |
|
|
|
|
|
| 165 |
|
|
|
|
| |
| 160 |
|
|
|
|
|
| 160 |
|
|
|
| ||
RATE |
| 156 152 |
|
|
|
|
| 155 |
|
|
| |||
160 |
| 148 |
|
|
|
|
| 150 |
|
| ||||
HEART | 150 |
|
|
| 144 |
|
|
|
|
| 145 |
| ||
|
|
|
| 140 |
|
|
|
|
|
| ||||
|
|
|
|
|
| 136 |
|
|
|
|
|
| ||
YOUR | 140 |
|
|
|
|
|
| 132 |
|
|
|
| MAX. | |
|
|
|
|
|
|
| 128 |
|
|
| ||||
|
|
|
|
|
|
|
|
| 124 |
|
| HEART | ||
| 130 | 130 |
|
|
|
|
|
|
|
| 120 |
| RATE | |
|
| 127 |
|
|
|
|
|
|
|
| 116 |
| ||
| 120 | 124 | 120 |
|
|
|
|
|
|
|
| |||
|
|
|
| 117 | 114 |
|
|
|
|
|
| 80% OF | ||
| 100 |
|
|
|
| 111 107 |
|
|
|
| ||||
|
|
|
|
|
|
|
|
|
| MAX. | ||||
|
|
|
|
|
|
|
| 104 |
|
|
| |||
|
|
|
|
|
|
|
|
|
| 101 | 97 |
| HEART | |
| 90 |
|
|
|
|
|
|
|
| 94 | RATE | |||
|
|
|
|
|
|
|
|
|
|
|
|
| 65% OF | |
|
|
|
|
|
|
|
|
|
|
|
|
|
| |
| 80 |
|
|
|
|
|
|
|
|
|
|
|
| MAX. |
|
|
|
|
|
|
|
|
|
|
|
|
|
| HEART |
| 70 | 20 | 25 | 30 | 35 | 40 | 45 | 50 | 55 | 60 | 65 | 70 | 75 | RATE |
|
|
| ||||||||||||
|
|
|
|
|
|
| YOUR AGE |
|
|
|
|
|
| |
Utilizing the Smart Rate® Feature
Add the benefit of Smart Rate® to every course on the treadmill. Using Smart Rate® as a visual cue helps you adjust your exercise routine to suit specific needs. Smart Rate® simplifies the correlation between heart rate and exercise. You don’t have to stop concentrating on your workout to find your pulse. It is displayed right in front of you along with the Smart Rate® zone. Once you begin a workout, a blinking segment in the bar graph appears on the left of the display, if you entered your age during the Setup prompts. The blinking segment indicates the zone that your heart rate is in: Weight Loss or Cardiovascular.
Important: Access to Smart Rate® is only available when the person exercising wears a POLAR® chest strap. The Smart Rate® indicator lights do not appear when Quick Start is pressed while the Precor banner is displayed.
For the ideal “weight loss” range, your heart rate should be between 55% and 70% of your maximum aerobic heart rate. It should never exceed 80% of your maximum aerobic heart rate or go above your training zone. Refer to Diagram 18.
When you maintain your heart rate between 70% and 85% of your maximum aerobic heart rate, you are improving your overall cardiovascular/cardiorespiratory fitness level. Maintaining your heart rate in either zone (weight loss or cardiovascular) for 30 minutes or more on a regular basis (minimum 3 times a week) provides the greatest benefits.
Utilizing the Heart Rate Interactive Capabilities
You can make each program on the M9.55 a heart rate interactive course by monitoring and maintaining your heart rate in the Smart Rate® zone best suited for your specific needs. You can access Smart Rate® only and AGE is stored in memory with your user I.D. and you wear the POLAR® chest strap. The Smart Rate® indicator lights do not appear when you press Quick Start while the Precor banner is being displayed.
Before using the Heart Rate capabilities, take time to read the following guidelines.
•Consult with your physician before engaging in any vigorous exercise. Do not use the Heart Rate Course or the heart rate interactive capabilities until autho- rized by your physician.
•Slow down and stop immediately if you experience any pain or abnormal symptoms.
page 39
