HEART RATE WORKOUTS
TRAIN LESS AND BENEFIT MORE FROM YOUR WORKOUTS
To maximize the benefits from your workouts, you must maintain a sufficiently high heart rate. Target heart rate training takes the
guesswork out of exercising. It provides you with the means to train within safe and effective ranges, all the while maximizing your
exercise time and effort.
The PaceMaster Silver XT has integrated heart rate control programs, which act as your personal trainer. You set your target based on
your individual fitness goal (weight management or cardiovascular improvement), the workout time, maximum SPM, maximum resistance
and the elliptical does the rest.
TIP: Based on the age entered, your PaceMaster elliptical automatically calculates your theoretical maximum heart rate and the Heart
Rate Zone bar indicates which portion of your heart rate training zone (fat burn or aerobic) you are currently training. The fat burn zone is
between 55% and 69% of your theoretical maximum heart rate. The aerobic zone is between 70% and 85% of your theoretical maximum
heart rate.
The PaceMaster Silver XT uses the Runners World standard formula to calculate your theoretical maximum heart rate. The formula is 205
minus ½ your age. For example, if you are 40 years old, your theoretical maximum is 185 beats per minute (bpm). When your heart rate
is between 102 and 128 bpm, you are training in the fat burn zone for weight management. When your heart rate is between 130 to 157
bpm, you are training in the aerobic training zone for cardiovascular improvement. The safest and most recommended method of
determining your maximum heart rate is to have a physician administer a stress test.
THE WIRELESS CHEST STRAP
TRANSMITTER
The PaceMaster Silver XT elliptical comes equipped with a
WIRELESS CHEST STRAP TRANSMITTER, which, when worn,
measures pulse (number of heart beats per minute) and relays
the information by way of RF to a receiver built into the ellipticals
computer. This system is extremely accurate to within one beat
per minute.
This chest strap must be worn to activate the HeartSmart
™
Pulse Monitoring. The Heart Rate Control workouts are non-
operational unless the chest strap is worn.
PUTTING ON THE CHEST STRAP
To properly wear your chest strap, adjust the strap to fit snugly
and comfortably around your chest with the electrodes (the grooved areas) directly over your sternum, as pictured to the right. For best
results, the strap should be worn against skin. Moisture is necessary for the transmitter to function properly. Usually, perspiration is
sufficient, but you may need to moisten the electrodes with water.
HEART RATE WORKOUTS
Your PaceMaster Silver XT elliptical offers the following Heart Rate Control workouts:
C1 - Target HRC: Choose your target heart rate between 55% and 85% of your theoretical maximum.
C2 - Fat Burn HRC: Choose one of five levels in the fat burn training zone, between 55% and 69% of your theoretical maximum.
C3 - Cardio HRC: Choose one of five levels in the aerobic training zone, between 70% and 85% of your theoretical maximum.
C4 - Interval HRC: The elliptical automatically alternates between a rest and work heart rate, the difference between the rest heart rate and
the work heart rate is approximately 20%.
NOTE: To avoid any undue cardiovascular stress, The PAUSE feature is limited to 30 seconds.
30
