F. HEART RATE MONITORING:
To achieve the maximum results from your workout on the ASUNA 4500 Rowing Machine
it is imperative that you exercise within your target heart rate zone for a minimum of 20
minutes. Studies have shown that exercising below your target heart rate zone will not allow
you to burn fat or improve cardiovascular fitness, working above your target heart rate zone
is counter-productive as well.
Everyone has their own specific target heart rate zone, when exercising your main goals
should be reaching that zone and staying within that zone. Determining your personal target
heart rate zone is calculated by the following:
STEP 1: Find your maximum heart rate using this formula:
220 - Your Age = predicted max heart rate.
Example: A person 40 years of age would have a predicted max heart rate of 180
BPM (Beats Per Minute), 220 - 40 = 180.
STEP 2: Your target heart rate zone is a range of 55% to 90% of your max heart rate.
Predicted Max Heart Rate x .55 = Low End of your target heart rate zone.
Predicted Max Heart Rate x .90 = High End of your target heart rate zone.
Example: A person 40 years of age would have a Target Heart Rate Zone of 99 to
162 BPM (Beats Per Minute); 180 x .55 = 99. 180 x .99 = 162.
For additional conditioning
guidelines and to set up
the target heart rate for
programs, the chart to the
right provides a reference
to Target Heart Rate
zones estimated by age.
NOTE:
1. Press the Pulse Recovery button at any time to run the pulse recovery function, the pulse
recovery function can be ran during an exercise and while running another program.
2. Once the pulse recovery function is initiated the TIME will begin count down from 0:60
seconds down to 0:00, during these (60) seconds you will not be able to quit the pulse
recovery function. An “E” message will display in the pulse recovery value window of the
monitor when there is no heart rate signal detected or available.
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