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Spirit ZE40 Elliptical Trainer 2004 Manual

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FUNCTIONS
TIME: Count up: accumulates training time from zero to 99:59.
Count down: counts down from preset time to zero.
SPEED/ RPM: Automatically toggles between SPEED and RPM every 6 seconds.
Speed is in miles per hour (or kilometers per hour)
DISTANCE: Count up: accumulates training distance from 0.00 to 99.99 miles.
Count down: counts down from preset distance to zero.
CALORIES: Accumulates calories burned from 0 to 999. This is an estimated number only
to be used from workout to workout to compare your progress. Actual calorie
burn cannot be measured accurately on any consumer exercise equipment
because every individual burns calories at a different rate.
WATTS: Indicates the amount of work being done in Watts.
PULSE:
Displays your current heart rate when you grasp the hand sensors or wear the
chest strap transmitter.
LEVEL: Shown next to the workout profile. Indicates the level of work being done from
1 to 16.
RECOVERY: Used to measure how fast your heart rate (HR) recovers from exercise. The
faster your HR returns to normal from exercise level, the better aerobic shape
you are in. Pressing the recovery button will start a 60 second count down.
Hold the hand pulse sensors and do not exercise during the count down. At the
end of the 60 seconds a score will be displayed ranging from F1 to F6 with F1
being the highest score and F6 being the lowest.
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)
… 13 …


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