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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. 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 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.
