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MORE WORKOUTS: FIT TEST PROGRAM
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MORE WORKOUTS
Press the More Workouts key for several advanced program options outlined
below. Press the Speed or Incline UP or DOWN keys to scroll through the MORE
WORKOUTS program options. Press ENTER when the desired program
is displayed.
The Nautilus Fit Test Program
Understanding Sub-maximal Exercise Testing
Before using the Nautilus T9.14 treadmill for sub-maximal exercise testing, it
should be noted that all sub-maximal tests make several assumptions:
• That a steady-state heart rate is obtained for each exercise workload.
• That a linear relationship exists between heart rate, oxygen uptake
and workload.
• That the maximal heart rate for a given age is uniform.
• That the mechanical efficiency of the physical activity performed
(i.e., oxygen uptake at a given workload) is the same for everyone.
It should be kept in mind that any one or all of the above mentioned assumptions
may not be met during a sub-maximal exercise test. If for any reason one of the
assumptions is not met, then errors in predicting VO
2 max
will occur.
Unfortunately, it is often quite difficult to meet all of the requirements for the
four listed assumptions. For example, exercising at a given workload for only a
few minutes can involve an insufficient amount of time for many individuals to
achieve a true steady-state. To ensure that a steady-state has been achieved,
the heart rate should be measured after two minutes of exercise at a given
workload and again after the third minute of exercise at that workload. These
two heart rates should then be compared. If a difference of more than five beats
per minute between the two is found, the subject should continue to exercise
at one-minute intervals at the same workload until two successive heart rates
differ by less than five beats per minute.
It is also important that the sub-maximal heart rates obtained be between 115
and 150 beats per minute, because it is within this heart rate range that a linear
relationship tends to exist between heart rate and oxygen uptake or workload
for most adults. When the heart rate is less than 115, many external factors (e.g.,
talking, laughing, apprehension, etc.) can greatly influence heart rate. Once
