Target Heart Rate
lThe old motto, “no pain, no gain”, is a myth that has been overpowered by the benefits of exercising comfortably. A great deal of this success has been promoted by the use of heart rate monitors. With the proper use of a heart rate monitor, many people find that their choice of exercise intensity is either too high or too low and exer- cise is much more enjoyable by maintaining their heart rate in the desired benefit range.
l To determine the |
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| TARGET HEART RATE | ||||||||||
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benefit range in which |
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| TRAINING CHART |
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you wish to train, you |
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| 180 |
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must first determine | Minute) |
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your Maximum Heart | 170 |
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Rate. This can be |
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accomplished by using | per | 160 |
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the following formula: | (Beats | 150 |
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220 - User’s Age = |
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Rate |
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Maximum Heart Rate. | 140 |
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After calculating your |
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Heart | 130 |
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Maximum Heart Rate, |
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you can decide upon | 120 |
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which goal you would |
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like to pursue. The two |
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most popular reasons |
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for, or goals of exercise, |
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are cardiovascular |
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| Age of User | ||||||
fitness (training for the |
| Weight Loss | Cardiovascular |
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heart and lungs) and |
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weight control. The black columns on the chart above represent the Maximum Heart Rate for a person whose age is listed at the bottom of each column. The training heart rate for either cardiovascular fitness or weight loss is represented by two different lines that cut diagonally through the chart. A definition of the lines’ goal is in the bottom left- hand corner of the chart. If your goal is cardiovascular fitness or if it is weight loss, it can be achieved by training at 75% or 65%, respectively, of your Maximum Heart Rate on a schedule approved by your physician. Consult your physician before participating in any exercise program.
lWith all Heart Rate Control treadmills, you may use the heart rate monitor feature without using the Heart Rate Control program. This function can be used during manual mode or during any of the eight different programs. The Heart Rate Control program automatically controls incline and overrides manual adjustment of incline grade.
Note: Refer to Heart Rate Control Operation for computer calculated target heart rate.
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