Bowflex MAX Trainer - Workout Operation and Monitoring; Resistance Level Shifter; Remote Heart Rate Monitor; Heart Rate Calculations

Assembly / Owner’s Manual
24
Resistance Level Shifter
YourBowexMAXTrainer
™
machine uses Resistance to change the intensity of your workout or to adjust the pace
of the Pedals. The level of Resistance is adjusted by the Shifter on the right side of the Static Handlebar. A “1” setting
istheminimumamountofresistance,the“8”isthemaximumresistance.TheclosertheShifterissettothe“8”set-
ting, the more energy will be needed to move the Pedals downward.
During a workout, if you keep your RPM rate stable and increase the Pedal Resistance, your Calorie Burn Rate will
increase. This results in a more intense workout.
To get yourself oriented with the process, begin with the Shifter set to 4. If this setting does not allow enough Pedal
travel at a casual stepping pace, adjust the Shifter toward the 1 setting until you are comfortable with the amount
oftravel.IfyoundthatthePedalsmovetoomuchandyouarenotabletoincreasethesteppingpace,adjust
the Shifter setting toward the 8 setting, allowing less Pedal movement. The Pedals should be set so they displace
enough to absorb the impact of your motion at your desired stepping pace.
Note: “Bottomed out” is when the User is unable to start a workout because the Pedals will not move. If this occurs, safely grasp the Static
Handlebars and apply your weight to the heel of the higher foot. While still grasping the Static Handlebar, lean back slightly applying
more weight onto the heel. Once the Pedals begin to move, resume your intended workout.
It may be helpful to note the Shifter setting for future reference when there are multiple users of the machine.
Remote Heart Rate Monitor
MonitoringyourHeartRateisoneofthebestprocedurestocontroltheintensityofyourexercise.TheConsolecanreadtelemetryHeartRate(HR)
signalsfromaHeartRateChestStrapTransmitterthatoperatesinthe4.5kHz-5.5kHzrange.
Note: The heart rate chest strap must be an uncoded heart rate strap from Polar Electro or an uncoded POLAR
®
compatible model. (Coded
POLAR
®
heart rate straps such as POLAR
®
OwnCode
®
chest straps will not work with this equipment.)
If you have a pacemaker or other implanted electronic device, consult your doctor before using a wireless chest strap or other telemetric heart
rate monitor.
Theheartratedisplayedontheconsoleisanapproximationandshouldbeusedforreferenceonly.
Heart Rate Calculations
Yourmaximumheartrateusuallydecreasesfrom220BeatsPerMinute(BPM)inchildhoodtoapproximately160BPMbyage60.Thisfallinheart
rateisusuallylinear,decreasingbyapproximatelyoneBPMforeachyear.Thereisnoindicationthattraininginuencesthedecreaseinmaximum
heartrate.Individualsofthesameagecouldhavedifferentmaximumheartrates.Itismoreaccuratetondthisvaluebycompletingastresstest
than by using an age related formula.
Yourat-restheartrateisinuencedbyendurancetraining.Thetypicaladulthasanat-restheartrateofapproximately72BPM,whereashighly
trained runners may have readings of 40 BPM or lower.
The Heart Rate table is an estimate of what Heart Rate Zone (HRZ) is effective to burn fat and improve your cardiovascular system. Physical condi-
tions vary, therefore your individual HRZ could be several beats higher or lower than what is shown.
Themostefcientproceduretoburnfatduringexerciseistostartataslowpaceandgraduallyincreaseyourintensityuntilyourheartratereaches
between60–85%ofyourmaximumheartrate.Continueatthatpace,keepingyourheartrateinthattargetzoneforover20minutes.Thelonger
you maintain your target heart rate, the more fat your body will burn.