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• Know your heart rate (pulse) and your physician-recommended heart rate target
zone. Individual heart rates vary according to several physiological factors and
may not correspond directly with the diagrams and tables provided.
• You should not use the heart rate capabilities if you are taking any medications
that either speed up or slow down your heart rate.
• Always face forward on your M9.31 and use the handrail for balance. Keep in
mind that you are wearing sensitive equipment (the POLAR
®
chest strap) and
upper body movement should be kept to a minimum.
• After putting on the chest strap, be sure that the M9.31 is ON. Face the display
console for a minimum of 15 seconds. This allows the receiver in the console to
acknowledge the presence of the transmitter.
• Incorporate a cool-down period into your workout to help lower your heart rate and
minimize muscle stiffness or soreness. Refer to
Cooling Down After a Workout
.
Heart Rate Course
Once you set your target heart rate and the running belt’s speed, the Heart Rate
Course monitors your heart rate and automatically maintains it within a few beats per
minute (bpm) of the selected target. Blinking lights on the SmartRate
®
bar graph
appear to show the “zone” that you are in.
Note: For the M9.31 to detect a heart rate, you must purchase the heart rate option,
install the receiver in the display console, and wear the POLAR
®
chest strap during a
workout.
The chest strap transmits your heart rate signal to the receiver that is installed in the
display console. During your workout, the heart rate indicator lights and blinks at the
same rate as your pulse. This lets you see what your heart rate is doing even when
the display is presenting other workout statistics.
Diagram 20
Target zones.
CAUTION: Keep in mind that the “Heart
Rate” or “target” zones are approximations.
Always check with your physician to learn
what the appropriate heart rate is for your
level of fitness. Do not push yourself
beyond the recommended range.
HEART RATE TARGET ZONES
20
25 30 35 40 45 50 55 60 65 70 75
70
80
90
100
120
130
140
150
160
170
180
190
200
YOUR AGE
YOUR HEART RATE
MAX.
HEART
RATE
RECOMMENDED WEIGHT LOSS ZONE
RECOMMENDED CARDIOVASCULAR ZONE
Cardio
Zone
Weight
Loss
Zone
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