Vision Fitness CLASSIC Manual De Instrucciones página 39

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.
TARGET HEART RATE NOTES:
• Warm-up and cool-down each last 5 minutes.
• After 5 minutes, the speed or incline will automatically adjust to bring you near your specified heart rate.
• The profile window shows your heart rate during exercise. The yellow line represents your target heart rate (THR) and
the red line represents your current heart rate. If you are working out beneath your THR, the treadmill will adjust speed
or incline accordingly to bring you near your target.
• If there is no heart rate detected, the unit will not change the speed or incline.
• If your heart rate is 25 beats over your target zone the program will shut down.
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
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