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4.4 HearT raTe CoNTrol WorkoUT oPeraTioN
Your Matrix T3x-05 Treadmill offers a heart rate control workout
mode. The heart rate control workout mode allows the user to
program their desired heart rate zone and maximum allowable
incline and the treadmill will automatically adjust the incline based
upon the user's heart rate. The heart rate zone is calculated using
the following equation: (220-Age)*%=target heart rate zone. The
user must wear a telemetric heart rate monitor or continually hold
onto the contact heart rate grips for his workout.
1) Choose the Target Heart Rate workout by selecting the HEART
RATE workout button and press ENTER.
2)Entertheuser'sageusingtheINCLINEorSPEEDKEYSand
press ENTER.
3) Enter the desired percent of maximum heart rate using the
INCLINEorSPEEDKEYSandpressENTER.
4) Enter the user's weight (the user's weight is used to calculate
the caloric expenditure value, providing an accurate weight helps to
ensure an accurate caloric expenditure rating for each user) using
theINCLINEorSPEEDKEYSandpressENTER.
5) Press GO to begin the workout. The display will read 3, 2, 1,
and then the workout will begin.
4.5 fiTNeSS TeST WorkoUT oPeraTioN
Your Matrix T3x-05 Treadmill offers a variety of fitness tests - the Gerkin Firefighter Protocol, the Wellness Fitness Initiative (WFI), the Army,
Navy, USMC, and USAF as well as the Physical Efficiency Battery (PEB).
The Gerkin Protocol was developed by Dr.. Richard Gerkin of the Phoenix (Arizona) Fire Department. It is a sub-maximal graded treadmill
evaluation used by many fire departments across the United States to assess the physical condition of the firefighters. The test requires
constant monitoring of the user's heart rate so the use of a telemetric chest strap is highly encouraged. The workout operates as follows:
Warm UP
: The warm up is 3 minutes long and runs at 3.0 mph (4.8 kph) and 0% incline.
STaGe 1
: At the 3 minute mark, the treadmill will gradually increase speed to 4.5 mph (7.2 kph). The actual test begins at 4.5 mph (7.2 kph).
STaGe 2
: After one minute, the treadmill incline will increase to 2%.
STaGe 3
: After one minute, the treadmill speed increases to 5.0 mph (8.0 kph).
STaGeS 4 THroUGH 11
: After every odd minute the treadmill incline will increase by 2%. After every even minute the treadmill speed will
increase by 0.5 mph (0.8 kph). Once the user's heart rate exceeds the target heart rate (85% of maximum as determined by the equation
(220-Age)*%=target heart rate zone), the individual continues the evaluation for an additional 15 seconds. During the 15 second period, the
evaluation remains at the stage where the target heart rate is exceeded, without any change to speed or incline. If the heart rate does not
return to or below the target heart rate, the evaluation ends and the final evaluation stage is recorded. If the heart rate returns to or below the
target heart rate, the program continues at the point where it would have been had the program not stabilized for 15 seconds.
TeST ComPleTioN:
The test is completed when user's heart rate exceeds the target for more than 15 seconds or when the user completes
all 11 stages, whichever occurs first. The treadmill will enter a cool down cycle for 3 minutes at 3.0 mph (4.8 kph), 0% incline.
1) Choose the Gerkin Test by pressing the FITNESS TEST workout button and press ENTER.
2)Entertheuser'sageusingtheINCLINEorSPEEDKEYSandpressENTER.
3) The message window will display your target heart rate based upon your age and the target heart rate zone of 85%.
4)Selecttheuser'sgenderusingtheINCLINEorSPEEDKEYSandpressENTER.
5) Enter the user's weight (the user's weight is used to calculate the caloric expenditure value, providing an accurate weight helps to ensure an
accuratecaloricexpenditureratingforeachuser)usingtheINCLINEorSPEEDKEYSandpressENTER.
6) The message window will notify the user that the start speed is 3.0 mph (4.8 kph) and 0% incline during the warm-up.
7) Press GO to begin the workout. The display will read 3, 2, 1, and the workout will begin.
CHaPTer 4: CoNSole oVerlay aNd WorkoUT deSCriPTioN
