Best Fitness BFT50, Owner'S Manual

 27

exercise Tips anD guiDelines

There are two ways to measure your exercise intensity. The first is by evaluating your per-

ceived exertion level and the second is by monitoring your heart rate. During exercise, if you 

cannot maintain a conversation without gasping, you are working too hard. A good rule of 

thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, 

it is time to slow down.  Always be aware of other warning signs to overexertion.

To monitor your heart rate you can use a pulse monitor or take your pulse with your fingers. 

Pulse monitors are convenient tools for monitoring your heart rate.  However, these values 

are for reference only. You should always listen to your body first.

You can measure your pulse with your fingers by placing your first two fingers lightly over 

the blood vessel (carotid artery) on your neck located next to your Adam’s apple. Count your 

pulse for ten seconds and multiply by six. This figure is your heart rate in beats per minute 

(bpm). Compare this number to the Target Heart rate zone for your age group.

WaLking tipS



Before attempting your first workout and have consulted with a physician, familiarize 

yourself with the console and all the safety controls. It is imperative that the user is 

appropriately dressed and is using running shoes while working out. See the Safety 

Guidelines section for more information.



A novice user should hold onto the extended handrails as the treadmill is starting.



Straddle the treadmill as it begins to move and use only one foot to get the rhythm  

of how quickly the user needs to walk.



Start at the lowest walking speed and as you become more comfortable, increase 

speeds in small increments (0.1 mph at a time) to ensure that the user is in control 

of the machine.



Eyes forward and remember to use good posture. Do not look sideways, down or 

backwards! There is a tendency to walk in the direction you are looking at.



Use the wheelchair access ramp if mounting onto the treadmill becomes strenuous 

on the knees.

age

target Zone

20

120 ~ 150

25

117 ~ 146

30

114 ~ 142

35

111 ~ 138

40

108 ~ 135

45

105 ~ 131

50

102 ~ 127

55

99 ~ 123

60

96 ~ 120

65

93 ~ 116

70

90 ~ 113

taRget heaRt Rate

taRget heaRt Rate

The  most  common  method  for  calculating  your  target 

heart rate is to find your maximum heart rate. 

The standard formula for this is:

220 - your age = M

axiMuM

 H

eart

 r

ate

.

You  DO  NOT  want  to  workout  at  your  maximum  heart 

rate. You want to workout in your target heart rate zone. 

Your target heart rate zone is a percentage of your maxi-

mum heart rate. The American Heart Association recom-

mends working out at a target heart rate zone of between 

60% - 75% of your maximum heart rate. If you are just 

beginning an exercise program, exercise near or below 

the lower limit of your target zone. 

L

ower

 t

arget

 Z

one

 L

iMit

 = M

axiMuM

 H

eart

 r

ate

x

 0.60

u

pper

 t

arget

 Z

one

 L

iMit

 = M

axiMuM

 H

eart

 r

ate

x

 0.75