Spirit XE395 Elliptical, Owner'S Manual

22

Elliptical 

Trainer

XE

395

Heart Rate Programs

The old motto, “no pain, no gain”, is a myth that has been overpowered by the benefits of  
exercising comfortably. A great deal of this success has been promoted by the use of heart rate monitors. 
With the proper use of a heart rate monitor, many people find that their usual choice of exercise intensity 
was either too high or too low and exercise is much more enjoyable by
maintaining their heart rate in the desired benefit range.

To determine the benefit range in which you wish to train, you must first determine your  
Maximum Heart Rate. This can be accomplished by using the following formula: 220 minus your age. This 
will give you the Maximum Heart Rate (MHR)for someone of your age. To determine the effective heart 
rate range for specific goals you simply calculate a percentage of your MHR. Your Heart rate training zone 
is 50% to 90% of your maximum heart rate. 60% of your MHR is the zone that burns fat while 80% is for 
strengthening the cardio vascular system. This 60% to 80% is the zone to stay in for maximum benefit.

For someone who is 40 years old their
target heart rate zone is calculated:

220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute  
 

(60% of maximum)

180 X .8 = 144 beats per minute  
 

(80% of maximum)

So for a 40 year old the training zone would be 108 
to 144 beats per minute.

If you enter your age during programming the  
console will perform this calculation  
automatically. Entering your age is used for the 
Heart Rate programs. After calculating your MHR 
you can decide upon which goal you would like to pursue.

The two most popular reasons for, or goals, of exercise are cardiovascular fitness (training for the
heart and lungs) and weight control. The black columns on the chart above represent the MHR for a 
person whose age is listed at the bottom of each column. The training heart rate, for either cardiovascular 
fitness or weight loss, is represented by two different lines that cut diagonally through the chart. A defini-
tion of the lines’ goal is in the bottom left-hand corner of the chart. If your goal is cardiovascular fitness or 
if it is weight loss, it can be achieved by training at 80% or 60%, respectively, of your MHR on a schedule 
approved by your physician. Consult your  
physician before participating in any exercise program.

With all Spirit Fitness Heart Rate programs ellipticals you may use the heart rate monitor feature without 
using the Heart Rate program. This function can be used during manual mode or during any of the nine 
different programs. The Heart Rate program automatically controls  
resistance at the pedals.