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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 choice of
exercise intensity is 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 -
User’s
Age = Maximum Heart Rate.
If you
enter your age during
programming of the console
the
console will perform this
calculation automatically.
This is
used for the HR 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 above
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 90% or 70%,
respectively, of your Maximum Heart Rate on a schedule approved by your physician. Consult your
physician before participating in any exercise program.
With all Spirit Heart Rate Control treadmills, 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 incline.
CAUTION!
The target value used in H-1 and H-2 programs is a suggestion only for normal, healthy individuals.
Do not exceed your limits! You may not be able to obtain your chosen target. If in question, enter a
higher age value that will set a lower target goal.
Target Heart Rate
