Smooth Fitness 5.45 Treadmill User Manual

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5.45 MOTORIZED TREADMILL 40



TARGETHEARTRATE

Findingyourpulse:



Tomakesureyourheartisbeatinginitstargetzone,you’llneedtoknowhowtomonitoryourheartrate.Theeasiestwayis

tofeelthepulseinthecarotidarteryoneithersideofyourneck,betweenthewindpipeandthelargeneckmuscles.

Count

thenumberofbeatsintenseconds,andthenmultiplythatnumberbysix.Thisgivesyouthenumberofbeatsperminute.



Howfastshouldyourheartbeatduringaerobicexercise?Fastenoughtoreachandstayinits“targetzone,”arangeofbeats

perminutethat

islargelydeterminedbyyourageandphysicalcondition.Todetermineyourtargetzone,consultthechartwe

haveprovided.



FINDYOURTARGETHEARTRATE

YOURHEARTRATEinbeatsperminute

200



 

180

  

     

160

       

         

140

          

120

          

100

          

80

  





20 25 30 35 40 45 50 55 60 65 70

 YOURAGEinyears

  ADVANCED:Sports,athleticconditioningorintervaltraining

  FITNESS:Optimaltraining,aerobicorcardiovascular

  HEALTH:Beginner,lowintensitywithlongdurationproducesfatburning



Youcancalculatethetarget‐heartrateforyourtrainingasfollows: 

Maximumheartrate=220minusage

Forthedifferenttrainingtargetsyoushouldtrainwiththefollowingpercentageofyourmaximumheartrate:



HEALTH: 50–70%ofyourmax.heartrate

FITNESS: 70–80%ofyourmax.heartrate

ADVANCED: 80–90%ofyourmax.heartrate



Example: 

Youare25yearsoldandwanttotrainforthetargetFitness:

220–25=195

70%of195=136,5

80%of195=156 

Yourtarget‐heartrateshouldbebetween136,5and156beatsperminute.



Aerobicexercise:

Isanysustainedactivitythatsendsoxygentoyourmusclesviayourheartandlungs.Itwillimprovethefitnessofyourlungs

andheart:yourbody’smostimportantmuscle.Aerobicfitnessispromotedbyanyactivitythatusesyourlargemusclegroups

‐arms,legsorbuttocks,for

example.Yourheartbeatsquicklyandyoubreathedeeply.Anaerobicexerciseshouldbepartof

yourentireexerciseroutine.

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Smooth Fitness 5.45 Treadmill User Manual