Vision Fitness CLASSIC Manual De Instrucciones página 24

ELEGANT+ CONSOLE PROGRAM INFORMATION
ELEGANT+
CONSOLE
HR INCLINE: Program adjusts incline to bring to your target heart rate.
HR % INCLINE: Program adjusts incline to bring to your desired % maximum heart rate.
HR SPEED: Program adjusts speed to bring to your target heart rate.
HR % SPEED: Program adjusts speed to bring to your desired % maximum heart rate.
The first step in knowing the right intensity for your
training is to find out your maximum heart rate (max
HR = 220 – your age). The age-based method provides
an average statistical prediction of your max HR and
is a good method for the majority of people, especially
those new to heart rate training. The most precise and
accurate way of determining your individual max HR is
to have it clinically tested by a cardiologist or exercise
physiologist through the use of a maximal stress test.
If you are over the age of 40, overweight, have been
sedentary for several years, or have a history of heart
disease in your family, clinical testing is recommended.
This chart gives examples of the heart rate range for
a 30 year old exercising at 5 different heart rate zones.
For example, a 30-year-old's max HR is 220 – 30 =
190 bpm and 90% max HR is 190 × 0.9 = 171 bpm.
24
TARGET HEART RATE PROGRAMS: A workout designed to keep you in your specified target heart rate
zone. This workout requires you to wear a wireless heart rate strap. See next page for calculating your
target heart rate.
Target Heart Workout Example THR
Rate Zone Duration (age 30)
VERY HARD
5 171 190
< –
min
90 100%
–
HARD
2 10 152 171
– –
min
80 90%
–
MODERATE
10 40 133 152
– –
min
70 80%
–
LIGHT
40 80 114 133
– –
min
60 70%
–
VERY LIGHT
20 40 104 114
– –
min
50 60%
–
Your THR Recommended For
Fit persons and for
bpm
athletic training
Shorter workouts
bpm
Moderately long
bpm
workouts
Longer and
frequently repeated
bpm
shorter exercises
Weight
management and
bpm
active recovery