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 enjoy-
able 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 accom-
plished by using the
following formula: 220 -
User’s Age = Maximum
Heart Rate. After calcu-
lating 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 cardiovas-
cular 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 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 90% or 70%, respectively, of
your Maximum Heart Rate on a schedule approved by your physician. Consult your physi-
cian 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 auto-
matically controls incline and overrides manual adjustment of incline grade.
Note: Refer to Heart Rate Control Operation for computer calculated target heart rate.

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.
9IN300T / 400T
09/24/04
TARGET HEART RATE
TRAINING CHART
20 25 30 35 40 65 45 60 50 55
100
110
140
120
130
150
160
170
180
190
200
Age of User
Heart Rate (Beats per Minute)
Maximum Heart Rate
CardiovascularWeight Loss