19
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 be108 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 programs. After calculating your MHR 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 above represent the MHR 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 MHR on a schedule approved by your physician. Consult your physician
before participating in any exercise program.
With all Heart Rate fitness bike machines you may use the heart rate monitor feature without
using the Heart Rate program. This function can be used during manual mode or during any of
the nine different programs. The Heart Rate program automatically controls resistance at the
pedals.