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Dyaco Canada Inc. 2020
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HEART RATE PROGRAMS
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 benefits 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 of 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 cardiovascular 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 Spirit Fitness Heart Rate Programs, 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.
WARNING:
Heart rate monitoring system may be inaccurate. Over exercise may result in injury or
death. If you feel faint, stop exercising immediately.
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