Manual Spirit XT485 2011-2012 (page 15 of 20) (English)

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Treadmill

XT485

Treadmill

XT485

Heart rate is important but listening to your body also has a lot of advantages. There are more

variables involved in how hard you should workout than just heart rate. Your stress level, physical

health, emotional health, temperature, humidity, the time of day, the last time you ate and what

you ate, all contribute to the intensity at which you should workout. If you listen to your body, it

will tell you all of these things.

The rate of perceived exertion (RPE), also know as the Borg scale, was developed by Swedish

physiologist G.A.V. Borg. This scale rates exercise intensity from 6 to 20 depending upon how you

feel or the perception of your effort.

The scale is as follows:

Rating Perception of Effort

6 Minimal

7 Very,very light

8 Very,very light +

9 Very light

10 Very light +

11 Fairly light

12 Comfortable

13 Somewhat hard

14 Somewhat hard +

15 Hard

16 Hard +

17 Very hard

18 Very hard +

19 Very,very hard

20 Maximal

You can get an approximate heart rate level for each rating by simply adding a zero to each rat-

ing. For example a rating of 12 will result in an approximate heart rate of 120 beats per minute.

Your RPE will vary depending up the factors discussed earlier. That is the major benet of this

type of training. If your body is strong and rested, you will feel strong and your pace will feel

easier. When your body is in this condition, you are able to train harder and the RPE will support

this. If you are feeling tired and sluggish, it is because your body needs a break. In this condition,

your pace will feel harder. Again, this will show up in your RPE and you will train at the proper

level for that day.

Rate of Perceived Exertion

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 treadmills 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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Spirit XT485 2011-2012 Manual

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