Target Heart Rate

￿The 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 exercise is much more enjoyable by maintaining their heart rate in the desired benefit range.

￿To determine the benefit range in which you wish to train, you must first determine your Maximum Heart Rate. This can be accomplished by using the following formula: 220 - User￿s Age = Maximum Heart Rate. If you enter

your age during programming of the console the console will perform this calculation automatically. This is

used for the HR control programs

and also for the Heart rate bar graph

(ET8/ ET10 only) After calculating

your Maximum Heart Rate, you can

decide upon which goal you would

like to pursue. The two most popular reasons for, or goals of exercise, are

cardiovascular fitness (training for the

heart and lungs) and 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 heart rate training zone for either

cardiovascular fitness or weight loss is represented by two different lines, which 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 90% or 70%, respectively, of your Maximum Heart Rate on a schedule approved by your physician. Consult your physician before participating in any exercise program.

With all Spirit 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 nine different programs. The Heart Rate Control program automatically controls incline.

CAUTION!

The target value used in H-1 and H-2 programs is a suggestion only for normal, healthy individuals. Do not exceed your limits! You may not be able to obtain your chosen target. If in question, enter a higher age value that will set a lower target goal.

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ET6 / ET8 / ET10

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Spirit ET8, ET6, ET10 owner manual Target Heart Rate