TR6.3 Treadmill
17
The heart rate grips are located on the left and right handlebars that are positioned parallel to the walking deck.
You can periodically grasp both of these (palms over the steel sensors) until you see your current heart rate.
This readout is for reference only and should not be used medically in any way. It is not recommended to use the
heart rate grips if the treadmill belt is moving faster than 4 mph.This may cause you to lose your balance.
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.
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 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%, respectively, of your MHR on a schedule approved by your physician. Consult your
physician before participating in any exercise program.
With all XTERRA Fitness Heart Rate programs treadmills you may use the heart rate monitor feature without us-
ing Heart Rate. This function can be used during manual mode or during any of the eleven different programs.
Heart Rate
CAUTION!
The target value is a suggestion only for normal, healthy individuals.
Do not exceed your limits!
You may not
be able to obtain your chosen target. If in question, enter a higher age value that will set a lower target goal.
