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HEART RATE PROGRAMS
Before we get started, a word about Heart Rate:
The old motto, “no pain, no gain”, is a myth that has been overpowered by the benefits 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 find 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 benefit range.
To determine the benefit range in which you
wish to train, you must first determine your
Maximum Heart Rate. This can be
accomplished by using the following formula:
220 minus your age. This will give you the
Maximum heart rate (MHR) for someone of
your age. To determine the effective heart rate
range for specific goals you simply calculate a
percentage your MHR. Your Heart rate training
zone is 50% to 90% of your maximum heart
rate. 60% of your MHR is the zone that burns
fat while 85% is for strengthening the cardio
vascular system. This 60% to 85% is the zone
to stay in for maximum benefit.
For someone who is 40 years old their target
heart rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute (60% of maximum)
180 X .85 = 153 beats per minute (85% of maximum)
So for a 40 year old the training zone would be 108 to 153 beats per minute.
If you enter your age during programming the console will perform this calculation automatically.
Entering your age is used for the Heart Rate control programs. After calculating your Maximum Heart
Rate you can decide upon which goal you would like to pursue.
The two most popular reasons for, or goals, of exercise are cardiovascular fitness (training for the
heart and lungs) and weight control. The black columns on the chart above represent the Maximum
Heart Rate for a person whose age is listed at the bottom of each column. The training heart rate, for
either cardiovascular fitness or weight loss, is represented by two different lines that cut diagonally
through the chart. A definition of the lines’ goal is in the bottom left-hand corner of the chart. If your
goal is cardiovascular fitness or if it is weight loss, it can be achieved by training at 85% or 60%,
respectively, of your Maximum Heart Rate on a schedule approved by your physician. Consult your
physician before participating in any exercise program.
With all Spirit Fitness machines you may use the heart rate monitor feature without using the Heart
Rate program. However, when using the heart rate monitor feature in conjunction with the Heart Rate
programs, the machine will automatically adjust speed or incline to maintain the desired heart rate.
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