18
HEART RATE CONTROL WORKOUTS
H1-Target HRC: Choose a heart rate training zone between 55% to 85% of your theoretical maximum.
H2- Fat Burn HRC: Training within the fat burn training zone, between 55% and 69% of your theoretical maximum.
H3- Cardio HRC: Train within the aerobic training zone, between 70% and 85% of your theoretical maximum.
H4- Interval HRC (ProElite model only) The treadmill automatically alternates between 70% to 85% of your theoretical maximum.
NOTE:
The PAUSE feature will not operate in ANY heart rate control program to avoid any undue cardiovascular stress.
To begin using TARGET HRC, FAT BURN HRC, CARDIO HRC and INTERVAL HRC (H1 through H4):
Step One:
Put on the chest strap transmitter as pictured on page 17.
Step Two:
Stand on the running belt and attach the garment clip on the end of the magnetic safety key to your clothing. Insert the safety key into its
recess on the control panel.
Step Three:
Enter your weight and age as described in the OPERATING INSTRUCTIONS, SETTING YOUR WEIGHT AND AGE
.
Step Four:
Press the HEART RATE CONTROL button to select the desired heart rate control workout, H1 through H4. Your current heart rate will
appear in the DATA display window. The factory set default time, incline and speed will appear in their corresponding windows and a default
target heart rate will appear in the GRAPHIC display window.
Step Five:
Set the desired maximum speed by pressing the SPEED
+
button and the maximum incline by pressing the INCLINE Up arrow button.
These parameters should be no faster or incline no higher than you feel comfortable reaching.
As a safety feature, your PaceMaster
treadmill will
NEVER
exceed the speed and incline parameters you have set, even if they are not sufficient to get you to your target heart
rate.
NOTE:
The treadmill will take you to your target based on your heart rate, not necessarily the speed and incline you entered. You will
not reach the entered maximum speed and incline if your heart rate reaches the target at a lower speed and/or incline. Speed and incline
changes can be made at any time during your workout.
Step Six:
Set the desired target by pressing the
+
or
–
LEVEL
buttons.
•
In H1 (Target HRC), you can choose a target heart rate from 55% to 85% of your theoretical maximum.
•
In H2 (Fat Burn HRC), you can choose a target heart rate in the weight management zone, between 55% and 69% of your
theoretical maximum.
•
In H3 (Cardio HRC), you can choose a target heart rate in the aerobic zone, between 70% to 85% of your theoretical maximum.
•
In H4 (Interval HRC on the ProElite model only), your target is not adjustable. It automatically alternates between 70% to 85% of
your theoretical maximum, in timed intervals.
Step Seven:
Set the desired time by pressing the TIME +/- buttons. Additional time, up to a maximum of 1 hour, can be added to all heart rate control
programs.
NOTE:
Time cannot be added after the program has commenced.
Step Eight:
Press the START button. After the warm up phase, you will see a graphic depiction of a heart and a
⊥
(the On-Target Indicator) in the
GRAPHIC display window.
TIP:
Because the warm up and cool down phases are an essential part of your workout, they cannot be deleted prior to beginning a Heart
Rate Control workout. You will automatically advance into your main workout as soon as your heart rate reaches the target or at the end of
the 5-minute warm up, whichever occurs first. If you choose to bypass the warm up phase, after you press the START button, you can
proceed into the main workout by pressing the WARM UP/COOL DOWN button once.
Your workout will end when the timer has counted down to zero or the STOP button has been pressed. The treadmill will display total time,
current heart rate, calories expended, Aerobic Points earned and distance. The GRAPHIC display window will show a graphic review of your
workout. For details, refer to the Performance Review section in this manual.
