C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S
™
14
More Workouts
Press the More Workouts key for several
advanced program options outlined below. Press
the LEVEL UP or DOWN keys to scroll through
the MORE WORKOUTS program options. Press
ENTER when desired program is displayed.
The Nautilus
®
Fit Test Program
Understanding Sub-maximal Exercise Testing
Before using the Nautilus
®
EV916 or E916 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 effi ciency 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 diffi cult 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 insuffi cient 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 fi ve 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 fi ve 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
infl uence heart rate. Once the heart rate reaches a
level between 115 and 150, external factors no longer
infl uence heart rate, and a linear relationship exists.
As the heart rate rises above 150, the heart-rate/
oxygen uptake relationship becomes curvilinear.
The third assumption involves maximal heart rate.
Maximal heart rate is the greatest heart rate that can
be measured when an individual is exercising to the
point of volitional fatigue (i.e., exhaustion) during a
graded exercise test. The EV9 16 and E9 16 ellipticals
use the most current published equation developed to
estimate the average maximal heart rate as follows:
Maximal heart rate = 215 minus (0.75 x age)
Maximal heart rate can, however, vary greatly among
different individuals of the same age. One standard
deviation is ±12 bpm, which means that two-thirds of
the population varies an average of plus or minus 12
heart beats from the average given by a prediction
equation. If an individual’s age-predicted maximal
heart rate is higher than that person’s true maximal
heart rate, then his/her estimated VO
2 max
will be an
overestimation of the correct or actual value.
MORE WORKOUTS
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