Spirit Spirit SPT0005, Owner'S Manual

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XE Series Elliptical
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segments have been set.
9. The message window will then tell you to press enter to save the program. After saving the
program the message window says “New program saved” then will give you the option to
Start or modify the program. Pressing Stop will exit to the start up screen.
10. If you want to increase or decrease the workload at any time during the program press the Up
or Down key. This will only affect the workload for the present position in the profile. When the
profile changes to the next column it will return to the preset work level.
11. During the User 1 or User 2 program you will be able to scroll through the data in the
message window by pressing the adjacent Display key , switch between the profile display
and a quarter mile track by pressing the Display key adjacent to the matrix, use the heart rate
monitoring features and can switch to heart rate
Auto-Pilot mode. See Heart Rate section for
details of this feature).
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.