3
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EART
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ATE
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ONE
T
RAINING
E
XERCISE
3.1 W
HY
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XERCISE
?
Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a
workout and to achieve maximum results. That is the idea behind the heart rate zone training approach to exercise.
Zone training identifies an exerciser's ideal heart rate range, or zone, for burning fat or increasing cardiovascular fitness.
The values within the zone depend on the workout.
NOTE:
Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program.
The exercise bike features five exclusive workouts designed to take full advantage of the benefits of heart rate zone
training exercise:
FAT BURNER
,
CARDIO
,
CARDIO HILL
,
CARDIO INTERVAL
, and
CARDIO ENDURANCE.
For
detailed information about these workouts, see Section 4, titled
The Workouts
.
During one of these workouts, grasp the handpulse sensors or wear the telemetry heart rate chest strap to enable the exer-
cise bikes on-board computer to monitor the heart rate. The computer automatically adjusts the resistance level to maintain
the target heart rate* based on the actual heart rate. To change the target heart rate during a workout, use the
ARROW keys.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the
CARDIO HILL
workout is 144. This
workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144. A 20-year-old users THR is 160, so the equation would be
(220-20)*.80=160.
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