XE Series Elliptical
24
Before we get started, a word about 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 promot ed by the use of heart rate
monitors. With the proper use of a heart rate monitor, many people find that their usual choice of
exercise intensity was 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 minus your
age. This will give you the Maximum heart rate (MHR) for someone of your age. To determine
the effective heart rate range for specific goals you simply calculate a percentage your MHR.
Your Heart rate training zone is 50% to 90% of your maximum heart rate. 60% of your MHR is
the zone that burns fat while 80% is for
strengthening the cardio vascular system.
This 60% to 80% is the zone to stay in for
maximum benefit.
For someone who is 40 years old their target
heart rate zone is calculated:
220 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute (60% of
maximum)
180 X .8 = 144 beats per minute (80% of
maximum)
So for a 40 year old the training zone would
be 108 to 144 beats per minute.
If you enter your age during programming the console will perform this calculation automatically.
Entering your age is used for the Heart Rate control programs and also for the Heart rate bar
graph. 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 below 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 80% or 60%, 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 elliptical machines 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 resistance at the pedals.