Manual Audiovox APS 675 Prestige Platinum (page 20 of 26) (English)

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Elliptical T

rainer

XE195

Heart Rate Programs

The old motto, “no pain, no gain”, is a myth that has been overpowered by the benets 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 nd 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 benet range.

To determine the benet range in which you wish to train, you must rst 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 specic goals you simply calculate a percentage of 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 benet.

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 programs. After calculating your MHR

you can decide upon which goal you would like to pursue.

The two most popular reasons for, or goals, of exercise are cardiovascular tness (training for the

heart and lungs) and weight control. The black columns on the chart above represent the MHR for a

person whose age is listed at the bottom of each column. The training heart rate, for either cardiovascular

tness or weight loss, is represented by two different lines that cut diagonally through the chart. A deni-

tion of the lines’ goal is in the bottom left-hand corner of the chart. If your goal is cardiovascular tness or

if it is weight loss, it can be achieved by training at 80% or 60%, respectively, of your MHR on a schedule

approved by your physician. Consult your

physician before participating in any exercise program.

With all Spirit Fitness Heart Rate programs ellipticals you may use the heart rate monitor feature without

using the Heart Rate program. This function can be used during manual mode or during any of the nine

different programs. The Heart Rate program automatically controls

resistance at the pedals.

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Audiovox APS 675 Prestige Platinum Manual

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