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XT385/XT485
19
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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.
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To determine the benefit range in
which you wish to train, you must first
determine your Maximum Heart Rate,
which is the highest your heart rate
should go to. This can be
accomplished by using the following
formula:
220 - User’s 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 and also for the Heart rate
bar graph (featured on XT485 only).
After calculating your Maximum Heart
Rate, you can decide upon which goal you would like to pursue. The two most popular 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 is represented by two different lines, which 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 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 any of the different
programs. The Heart Rate Control program automatically controls incline.
CAUTION!
The target value used in HR-1 and HR-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
90