Horizon Fitness T303-03 Manual Del Propietário página 29

3. TARGET HEART RATE: This program is designed for you to improve your overall cardiovascular fitness levels.
You simply set your target heart rate. The program will then monitor and adjust the intensity level to maintain
your heart rate within your targeted range while you exercise – a proven method to maximize your weight loss
and fitness goals. A chest strap is required and must be worn during the duration of this program. See below for
calculating your target heart rate.
Calculating Your Target 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 Target Heart Workout Example THR
Rate Zone Rate Zone Duration (age 30)
VERY HARD
< 5 min
171-190 BPM
90 - 100%
HARD
2-10 min 152-171 BPM
80 - 90%
MODERATE
10-40 min
133-152 BPM
70 - 80%
LIGHT
40-80 min
114-133 BPM
60 - 70%
VERY LIGHT
20-40 min
104-114BPM
50 - 60%
Additional target heart rate notes:
1). The treadmill incline will automatically adjust to bring you near your specified heart rate.
2). If there is no heart rate detected, the unit will not change the incline.
3). If your heart rate is 25 beats over your target zone the program will shut down.
Your THR Recommend For
Fit persons for
athletic training
Shorter Workouts
Moderately long
Workouts
Longer and
frequently repeated
shorter exercises
Weight management
and active recovery
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