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10. Fit Test Workout (Advanced – Athlete)
*Chest strap must be worn to execute the workout.
Access: This workout can be started by using the ADVANCED WORKOUTS button to scroll to the FIT TEST workout
profi le and pressing ENTER.
Description: The FIT TEST workout estimates cardiovascular fi tness and can be used to monitor improvements in endur-
ance every four to six weeks. The user must grasp the hand sensors when prompted, or wear a Polar telemetry heart rate
chest strap as the test score calculation is based on a heart rate reading. The FIT TEST is considered to be a submax
VO
2
(volume of oxygen) test. It gauges how well the heart supplies oxygenated blood to the exercising muscles and how
effi ciently those muscles receive oxygen from the blood. Physicians and exercise physiologists generally regard this test
as a good measure of aerobic capacity.
Goal: The goal of the FIT TEST workout is to elevate the user’s hear rate to a level that is between 60% - 85% of their
theoretical maximum heart rate.
The user must grasp the hand sensors when prompted, or wear a Polar telemetry heart rate chest strap as the test score
calculation is based on a heart rate reading. Your heart rate is dependent on many factors, including:
amount of sleep the previous night (at least 7 hours is recommended)
time of day
time you last ate (2 - 4 hours after the last meal is recommended)
time since you last drank a liquid containing caffeine or alcohol, or smoked a cigarette (at least 4 hours is recom-
mended)
time since you last exercised (at least 6 hours is recommended)
Suggested exertion levels should be used as a guideline for setting up the FIT TEST program. The goal is to elevate the
user’s heart rate to a level that is between 60%-85% of their theoretical maximum heart rate.
Inactive Active Very Active
Treadmill 2 - 3 mph (3.2 - 4.8 kph) 3 - 4 mph (4.8 - 6.4 kph) 3.5 - 4.5 mph (5.6 - 7.2 kph)
The workout duration will be fi ve minutes total with a one minute warm-up at 0% incline followed by four additional min-
utes at a 5% incline. Immediately afterward, the console will take the user’s heart rate reading, calculate a fi tness score
and display the score in the message center.
After the FIT TEST is completed, a FIT TEST score and rating will be displayed. Within each suggested range, use these
additional guidelines:
Lower Half of Range Upper Half of Range
higher age lower age
lower weight
higher weight
(in cases of excessive weight,
use lower half of range)
shorter taller
The computer will not accept:
heart rates less than 52 or greater than 200 beats per minute
body weights less than 75 pounds (34 kg) or greater than 400 pounds (181 kg)
ages below 10 or over 99 years
data input that exceeds human potential