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Spirit XT475 2007 Manual

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23
Heart Rate programs
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 promoted 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. 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 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.
Target Heart Rate
90
… 24 …


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