Cardioline XR600, User Manual

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User Manual: um_xr600_cardiolinespa_09_eng1
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Cardioline S.p.A. Via Linz,19-20-21 38121 Spini di Gardolo (TN) info@cardioline.it
www.cardioline.com
Sede commerciale: Via F.lli Bronzetti, 8 20129 Milano (MI) Italia tel.+39 02 94750470 fax +39 02 94750471
xr
600
Pushing STOP key at the end of workout/untiring, it will be possible to see the exercise summary (see 5.16 exercise
data summary).
5.2 CARDIO / FAT BURNING
Studies and researches underline that to get remarkable results and to have no risks concerning too heavy or "soft"
trainings it is important to work keeping the heart-beats frequency within max. and min. values. Runner Cardio and Fat
Burning training programmes are studied on these basis.
If the goal is to burn fat, the training must be done increasing or decreasing the inclination at 55-65% of own theoretical
heart rate while if the aim is to increase the cardio condition the training must be done increasing or decreasing the
speed at 75-85% of own theoretical heart rate.
For better calculation of the H.B., it’s used KARVONEN formula that also follows the H.B. in relax: [(220 -
age – H.B. in relax) x % workout] + H.R in relax.
PERCENTAGE AND H.B.
Percentage of the H.B. on H.B. max:
Workout
65% – 75% Compensation
75% – 85% Aerobic resistence
85% – 92% Anaerobic resistence
92% – 95% Vo2max
95% – 100% Capacity and lactic power
For example:
a man 35 years old, 70 kgs weight with 65 H.B. per minute in relax has:
HB. Max theoretical: (220 - 35) = 185 HB/minute;
HB Max: [(185 - 65) x 85/100] + 65 = 167 HB/minute (red line);
HB Min: [(185 - 65) x 75/100] + 65 = 155 HB/minute (red line);
HB Target: [(161 + 155)/2] = 161 HB/minute (light blue line);
HB near Target: (161 +/- 4) = 157 / 165 HB/minute (green line);
HB near Target: (161 +/- 8) = 153 / 169 HB/minute (not visible line);