HEART RATE MONITORING
To get the maximum benefit from your
AVARI® Programmable Magnetic Rower
workout it is important that
you exercise within your target heart rate zone for at least 20 minutes. Research has shown that working out
below your target heart rate zone won
’
t burn fat or improve your cardiovascular fitness, and working above
your target heart rate zone is also counter productive.
Everyone has their own target heart rate zone and exercising within that zone should be your goal every
time you work out. Finding your personal target heart rate zone is calculated by:
STEP 1:
Find your maximum heart rate with this simple formula:
220 - Age = predicted maximum heart rate
Example: A 40-year-old would have a predicted maximum heart rate of
180 beats per minute, 220 - 40 = 180.
STEP 2:
Your target heart rate zone is a range that is 55% to 90% of your maximum heart rate.*
Predicted Maximum Heart Rate x .55 = lower end of target heart rate zone
Predicted Maximum Heart Rate x .90 = upper end of target heart rate zone
Example: A 40-year-old would have a Target Heart Rate Zone of 99 to
162 beats per minute; 180 x .55 = 99. 180 x .90 = 162.
COMPUTER INSTRUCTIONS
For more conditioning guidelines to set up the
target heart rate for the program, the chart at the
right shows the Target Heart Rate Zones estimated
by Age.
*
For cardiorespiratory training benefits,
the American College of Sports Medicine
recommends working out within a heart rate
range of 55% to 90% of maximum heart rate.
USER SETTING PROGRAMS:
Program 9 to Program 12 are the automatic programs that allow the user
to manually preset each of the 10 intervals. Under
STOP
mode, use
“
/
“
and
“ENTER”
buttons to edit
the program profile. The program profile will be stored in the memory after setup. You can modify the profile
anytime under the
STOP
mode.
NOTE: The changes can be stored only under STOP mode.
When running a program, you still can use the
“
“
button to increase the load level of the program. Use
the
“
“
button to decrease the load level of the program. These changes will not be stored in memory.
(PROGRAM 9 to 12)
NOTE: Display U1 to U4 for
Program 9 to 12.
U1
U2
U3
U4
PROGRAM 9
:
PROGRAM 10
:
PROGRAM 11
:
PROGRAM 12
:
16
TARGET HEART RATE ZONE
