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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 and
also for the Heart rate bar
graph (XT600/ 800 only)
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 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 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.
Rate of Perceived Exertion
Heart rate is important but listening to your body also has a lot of advantages. There are more
Target Heart Rate