Xterra FS5.5e, Owner'S Manual

Xterra FS5.5e / 5.7e Elliptical

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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. 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 car-

diovascular fitness or weight loss, is represented by two different lines that cut diagonally through 

the chart. A definition 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%, respec

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tively, of your MHR on a schedule approved by your physician. Consult your  

physician before participating in any exercise program.

Heart Rate Programs