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When you maintain your heart rate between 70% and 85% of your maximum aerobic
heart rate, you are improving your overall cardiovascular/cardiorespiratory fitness level.
Green LED’s light in the Smart Rate display when you maintain keep your heart rate
in the cardiovascular fitness range.
Maintaining your heart rate in either zone (weight loss or cardiovascular) for 30 minutes
or more on a regular basis (minimum 3 times a week) provides the greatest benefits.
Utilizing the Heart Rate Interactive Capabilities
You can make each program on the M9.33 a heart rate interactive course by monitoring
and maintaining your heart rate in the Smart Rate
®
zone best suited for your specific
needs. You can access Smart Rate
®
only and AGE is stored in memory with your user I.D.
and you wear the POLAR
®
chest strap. The Smart Rate
®
indicator lights do not appear
when you press Quick Start while the Precor banner is being displayed.
Before using the Heart Rate capabilities, take time to read the following guidelines.
• Consult with your physician before engaging in any vigorous exercise. Do not use
the Heart Rate Course or the heart rate interactive capabilities until authorized by
your physician.
• Slow down and stop immediately if you experience any pain or abnormal symptoms.
• Gently stretch your lower body and back before and after working out to help
prevent stiffness or soreness.
• Know your heart rate (pulse) and your physician-recommended heart rate
training 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 M9.33 and use the handrail(s) 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.
Diagram 18
Training zones.
CAUTION: Keep in mind that the “Heart
Rate” or “Training” zones are approxima-
tions. 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 TRAINING ZONE
70
80
90
100
120
130
140
150
160
170
180
190
200
20
25 30 35 40 45 50 55 60 65 70 75
YOUR AGE
YOUR HEART RATE
MAX.
HEART
RATE
80% OF
MAX.
HEART
RATE
65% OF
MAX.
HEART
RATE
130
127
120
117
114
111
107
104
97
160
156
148
144
140
136
132
128
124
120
190
185
180
175
170
165
160
155
150
145
RECOMMENDED TRAINING ZONE
94
124
152
116
101
195
200
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