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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 choice of
exercise intensity is 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 - Users
Age = Maximum Heart Rate. If
you enter your age during
programming of the console
the console will perform this
calculation automatically. This
is used for the HR control
programs. After calculating
your Maximum Heart Rate, 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 Maximum Heart
Rate for a person whose age is
listed at the bottom of each column. The heart rate training zone for either cardiovascular
fitness or weight loss are represented by two different lines that cut diagonally through the
chart shown above. 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 90%
or 70%, respectively, of your Maximum Heart Rate on a schedule approved by your physician.
Consult your physician before participating in any exercise program.
With all Spirit Heart Rate Control treadmills, you may use the heart rate monitor feature without
using the Heart Rate Control program. This function can be used during manual mode or
during any of the nine different programs. The Heart Rate Control program automatically
controls incline.
CAUTION!
The target value used in H-1 and H-2 programs 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.
Target Heart Rate