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7.3AE PROGRAM INFORMATION
6) 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
7.3AE
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 green 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.
38
Target Heart
Workout
Example THR
Rate Zone
Duration
Zone (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
Recommended For
THR Zone
Fit persons and for athletic training
bpm
Shorter workouts
bpm
Moderately long workouts
bpm
Longer and frequently repeated
bpm
shorter exercises
Weight management and active
bpm
recovery
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