Sears FREE SPIRIT C249 30737 0, Owner'S Manual, Page: 22 / 39

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Heart Rate programs
Before we get started, a word about 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 usual choice of exercise intensity was 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 minus your age. This will give you the Maximum
heart rate (MHR) for someone of your age. To determine the effective heart rate range for specific goals you
simply calculate a percentage your MHR. Your Heart rate training zone is 50% to 90% of your maximum heart
rate. 60% of your MHR is the zone that burns fat while
80% is for strengthening the cardio vascular system. This
60% to 80% is the zone to stay in for maximum benefit.
For someone who is 40 years old their target heart rate
zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute (60% of maximum)
180 X .8 = 144 beats per minute (80% of maximum)
So for a 40 year old the training zone would be 108 to 144
beats per minute.
If you enter your age during programming the console will
perform this calculation automatically. Entering your age is used for the Heart Rate 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 below 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 80% or 60%, respectively, of your Maximum Heart Rate on a schedule approved by your physician.
Consult your physician before participating in any exercise program.
With all Heart Rate Control elliptical machines 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 resistance at the pedals.