17
COMPUTER INSTRUCTIONS
TARGET HEART RATE CONTROL PROGRAM:
To use this program,
you must wear the
HEART RATE TRANSMITTER
around your chest so
the receiver, which is built into the rower, registers your heart rate from
the
HEART RATE TRANSMITTER
during this program.
(PROGRAM 16)
Target Heart Rate
Once Program 16 is selected, the
PULSE
window d
isplays flashing
“90”
for you to input desired target
heart rate, from 90 to 220. The program will monitor your heart rate and adjust the workload automatically
during exercise to keep your heart rate within the zone which is plus & minus 5 Heart Beats from the target
heart rate you setup.
COMPETITION PROGRAM:
There are two parts of the display. The upper
part shows the workout distance, each bar means 1/10 of preset distance.
The lower part shows the workout time, each bar means 1/10 of preset
time. So this program is for you to finish 1/10 of the preset distance during
every 1/10 of the preset time.
(PROGRAM 15) COMPETITION
When the user finishes each interval of time, and the distance is less than 1/10 of the preset distance, the
distance bar will flash for warning.
Otherwise the bars will move to the next interval, and it means you have
met the preset challenge. If you do not set the program time and distance in advance, the computer will
use 10 minutes and 4 kilometer to run the program.
HEART RATE MONITORING
To get the maximum benefit from your
Stamina® DT Plus Rower
workout it is important that you exercise
within your target heart rate zone for at least 20 minutes. Research has shown that working out below your
target heart rate zone won
’
t burn fat or improve your cardiovascular fitness, and working above your target
heart rate zone is also counter productive.
Everyone has their own target heart rate zone and exercising within that zone should be your goal every
time you workout. Finding your personal target heart rate zone is calculated by:
STEP 1:
Find your maximum heart rate with this simple formula:
220 - Age = predicted maximum heart rate
Example: A 40-year-old would have a predicted maximum heart rate of
180 beats per minute, 220 - 40 = 180.
STEP 2:
Your target heart rate zone is a range that is 55% to 90% of your maximum heart rate.*
Predicted Maximum Heart Rate x .55 = lower end of target heart rate zone
Predicted Maximum Heart Rate x .90 = upper end of target heart rate zone
Example: A 40-year-old would have a Target Heart Rate Zone of 99 to
162 beats per minute; 180 x .55 = 99. 180 x .90 = 162.