TREADMILLS – OWNER’S MANUAL
32
3.13. FITNESS TEST
The
Fitness Test
is a custom-made submaximal test designed to help you achieve your goals by measuring your cardio-
respiratory fitness. Maximal oxygen uptake
(VO
2
Max)
is defined as the maximum volume of oxygen that can be taken up,
distributed and used by the body during physical activity. Testing your
VO
2
Max
before starting an exercise allows you to
evaluate yourself and define the appropriate exercise intensity level.
For the submaximal test, you are challenged to reach 80% of your maximum heart rate. This result is then used to
extrapolate your
Maximal oxygen uptake
(VO
2
Max).
This test features target speeds and elevations. It is very important to
follow the instructions on the console to make sure that the test is valid. The test will
STOP
once you reach 80% of your
target BPM (beat per minutes).
NOTE –
For this program, you must wear the heart rate chest strap. Cardio-respiratory fitness is a combination of
cardiovascular fitness and respiratory fitness. Always keep in mind that this test is submaximal, so the results are only
approximated.
Protocol followed by the fitness test:
►
Warm Up = 3 mph for 3 mins, 0% elevation
►
Test begins at 4.5 mph, 0% elevation
►
Every odd minute, incline will increase by 2%
►
Every even minute, speed will increase by .5 mph
►
Test concludes when heart rate exceeds and maintains above the target heart rate for 15 seconds.
►
Cool Down = 3 mph for 3 mins, 0% elevation
To select the
Fitness Test
on the
T460XC
:
1. Press
HEART RATE PROGRAMS
key
repeatedly until you select the
Fitness Test
. Press
JustGo
TM
to accept.
2. Enter your weight using the
INCREASE/DECREASE SPEED
keys. Press the
JustGo
TM
.
3. Enter your age
using the
INCREASE/DECREASE SPEED
keys. Press the
JustGo
TM
key to accept. Selecting your age
will allow the computer to calculate your 80% maximum heart rate value and begin exercising.
Stage versus time
Stage
Time
Converted (VO
2
Max)
Stage
Time
Converted (VO
2
Max)
1
1;00
31.15
7.1
6:15
57.70
2.1
1:15
32.55
7.2
6:30
58.80
2.2
1:30
33.60
7.3
6:45
60.20
2.3
1:45
34.65
7.4
7:00
61.20
2.4
2:00
35.35
8.1
7:15
62.30
3.1
2:15
37.45
8.2
7:30
63.30
3.2
2:30
39.55
8.3
7:45
64.00
3.3
2:45
41.30
8.4
8:00
65.00
3.4
3:00
43.40
9.1
8:15
66.50
4.1
3:15
44.10
9.2
8:30
68.20
4.2
3:30
45.15
9.3
8:45
69.00
4.3
3:45
46.20
9.4
9:00
70.70
4.4
4:00
46.50
10.1
9:15
72.10
5.1
4:15
48.60
10.2
9:30
73.10
5.2
4:30
50.00
10.3
9:45
73.80
5.3
4:45
51.40
10.4
10:00
74.90
5.4
5:00
52.80
11.1
10:15
76.30
6.1
5:15
53.90
11.2
10:30
77.70
6.2
5:30
54.90
11.3
10:45
79.10
6.3
5:45
56.00
11.4
11:00
80.00
6.4
6:00
57.00
Содержание T240C
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