14
Target Heart Rate
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 - 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 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 training heart rate, for
either cardiovascular fitness or weight loss, is
represented by two different lines that 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.
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