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USING THE HEART RATE ZONE TO MAXIMIZE WORKOUT BENEFITS
Research shows that keeping the heart rate within a certain range while exercising promotes muscular and cardiovascular
conditioning for maximum health benefits. This range is between 60 percent and 85 percent of a given user’s theoretical
maximum heart rate. The maximum rate varies by age. To calculate it, subtract the user’s age from the number 220.
For example, the theoretical maximum heart rate for a 35-year-old user would be 185 beats per minute (bpm) because
220-35=185. Therefore, the optimal heart rate range or zone for a 35-year-old user would be between 111 bpm
(185 x .60) and 157 bpm (185 x .85).
NOTE: Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program.
To monitor the heart rate during a workout, feel the pulse in the wrist or the carotid artery in the neck while looking at a
watch. Count the number of pulse beats within one minute.
S
WITCHING THE CONSOLE DISPLAY TO
METRIC UNITS
By default, the cross-trainer’s console displays the workout statistic of distance in English units. It is possible to switch to
metric units. When the console is shut down, remove the four screws that attach the console to the console support
assembly column. Carefully turn the console upside down and flip the “English/Metric” switch that appears in the back of
the console to the “Metric” setting. Re-attach the console to the support assembly column. Restart the cross-trainer.
4.3 WORKOUT DESCRIPTIONS
INTERVAL
This workout combines “hills” and “valleys” of alternating high- and low-resistance levels. Raising and decreasing the
heart rate in this manner is proven to provide effective, time-efficient fitness results. Each interval is of equal duration,
and the overall duration of the workout determines the duration of the intervals. As the profile diagram indicates, the
workout begins with a low-resistance warm-up and ends with a low-resistance cool-down.
R
ANDOM
When the user selects a RANDOM workout, the cross-trainer computer automatically generates various profiles, each
offering a different combination of resistance levels. This choice of profiles adds variety to the workout routine.