Manual Xterra TR6.8 TREADMILL (page 23 of 32) (English)

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TR6.8 Treadmill

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 predicted

Maximum Heart Rate. This can be accomplished by using the following formula: 220 minus your

age. This will give you the predicted Maximum Heart Rate (MHR) for someone of your age. To de-

termine 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. Training at 60% of

your maximum heart rate is recommended for burning fat, while training at 80% of your maximum

heart rate is recommended for strengthening your cardiovascular system.

For someone who is 40 years old their

predicted 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.

After calculating your MHR you can decide upon

which goal you would like to pursue.

The two most popular reasons for 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 lines that cut diagonally through the chart. A denition

of the lines’ goal is in the bottom left-hand corner of the chart. Whether your goal is weight loss or

cardiovascular tness, it can be achieved by training between 60% and 80% of your MHR. Con-

sult your physician before participating in any exercise program.

Heart Rate

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Xterra TR6.8 TREADMILL Manual

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