14) STRENGTH BUILDER: Help you gradually increase your muscle strength with a preset workout program. Time based program
with 20 levels to choose from. User sets time and level using (up/down arrows) and ENTER.
(Comfort 7)
15) CUSTOM 1 & 2: Customized workout, time defaults to 15 minutes. (Comfort 3 does not have Custom 2)
1) First enter the program setting and profile display will guide you trough all the workout column.
2) Use upper and lower arrow to change the resistance and press enter to confirm. Console will display your current segment
number and guide you through segment 1 to segment 15.
3) After finish all setting press START to begin.
HEART RATE TRAINING
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your age). The age-based method
provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those new to heart rate training.
The most precise and accurate way of determining your individual max HR is to have it clinically tested by a cardiologist or exercise physiologist
through the use of a maximal stress test. If you are over the age of 40, overweight, have been sedentary for several years, or have a history of heart
disease in your family, clinical testing is recommended. This chart gives examples of the heart rate range for a 30 year old exercising at 5 different
heart rate zones. For example, a 30-year-old’s max HR is 220 – 30 = 190 bpm and 90% max HR is 190 × 0.9 = 171 bpm.
Target Heart
Rate Zone
Workout
Duration
Example THR
Zone (age 30)
Your
THR Zone
Recommended For
VERY HARD
90
– 100%
<5 min171 – 190 bpmFit persons and for athletic training
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