Horizon Fitness 2981000, Owner'S Manual

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15) CUSTOM 1 & 2: Customized workout, time defaults to 15 minutes. (Comfort 3 does not have Custom 2)
1) First enter the program setting and profile display will guide you trough all the workout column.
2) Use upper and lower arrow to change the resistance and press enter to confirm. Console will display your current
segment number and guide you through segment 1 to segment 15.
3) After finish all setting press START to begin.
HEART RATE TRAINING
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your age). The age-based
method provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those new to
heart rate training. The most precise and accurate way of determining your individual max HR is to have it clinically tested by a cardiologist or
exercise physiologist through the use of a maximal stress test. If you are over the age of 40, overweight, have been sedentary for several years,
or have a history of heart disease in your family, clinical testing is recommended. This chart gives examples of the heart rate range for a 30 year
old exercising at 5 different heart rate zones. For example, a 30-year-old’s max HR is 220 – 30 = 190 bpm and 90% max HR is 190 × 0.9 = 171 bpm.
Target Heart
Rate Zone
Workout
Duration
Example THR
Zone (age 30)
Your
THR Zone
Recommended For
VERY HARD
90
–
100%
<
5
min
171
–
190
bpm
Fit persons and for athletic training
HARD
80
–
90%
2
–
10
min
152
–
171
bpm
Shorter workouts
MODERATE
70
–
80%
10
–
40
min
133
–
152
bpm
Moderately long workouts
LIGHT
60
–
70%
40
–
80
min
114
–
133
bpm
Longer and frequently repeated
shorter exercises
VERY LIGHT
50
–
60%
20
–
40
min
104
–
114
bpm
Weight management and active
recovery