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Calculating Your Target Heart Rate
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your age). The age-
based method provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those
new
to
heart
rate
training.
The most precise and accurate way of determining your individual max HR is to have it clinically tested by a cardiologist or exercise
physiologist through the use of a maximal stress test. If you are over the age of 40, overweight, have been sedentary for several years,
or have a history of heart disease in your family, clinical testing is recommended.
This chart gives examples of the heart rate range for a 30 year old exercising at 5 different heart rate zones. For example, a 30-year-old’s
max HR is 220 – 30 = 190 bpm and 90% max HR is 190 × 0.9 = 171 bpm.
Target Heart
Rate Zone
Workout
Duration
Example THR
(age 30)
Your THR
Recommend For
Target Heart
Rate Zone
< 5 min
171-190 BPM
Fit persons for
athletic training
VERY HARD
90 - 100%
2-10 min 152-171 BPM
Shorter Workouts
HARD
80 - 90%
10-40 min 133-152 BPM
Moderately long
Workouts
MODERATE
70 - 80%
40-80 min 114-133 BPM
Longer and
frequently repeated
shorter exercises
LIGHT
60 - 70%
20-40 min 104-114BPM
Weight management
and active recovery
VERY LIGHT
50 - 60%
3. TARGET HEART RATE
: This program is designed for you to improve your overall cardiovascular fitness levels.
You simply set your target heart rate. The program will then monitor and adjust the intensity level to maintain
your heart rate within your targeted range while you exercise – a proven method to maximize your weight loss
and fitness goals. A chest strap is required and must be worn during the duration of this program. See below
for calculating your target heart rate.
Additional
target
heart
rate
notes:
1). The treadmill incline will automatically adjust to bring you near your specified heart rate.
2). If there is no heart rate detected, the unit will not change the incline.
3). If your heart rate is 25 beats over your target zone the program will shut down.
TO RESET THE CONSOLE
Hold STOP key for 3 seconds.
FINISHING YOUR WORKOUT
When your workout is complete, the unit will beep. Your workout information will stay displayed on the console for 30 seconds and then reset.
BLUETOOTH HEART RATE MONITORING
The 7.0AT is equipped with multi-channel Bluetooth which enables you to wirelessly connect compatible Bluetooth heart rate monitoring
devices to this treadmill. You will need to ensure that your wireless heart rate monitoring device is Bluetooth 4.0 compatible and is also “open”
to sharing data. Non-“open” or “closed” devices typically only share data with their proprietary apps. The 7.0AT needs an “open” device to
receive data from the device. You may need to consult with your device’s owner’s manual or the manufacturer to confirm if it is an open device.
Pair the receiver to the app and the console will receive the information from the tablet. To use the Bluetooth chest strap without a tablet,
press and hold the Bluetooth button to enable the console to communicate with the receiver. When paired with the chest strap the
console will not pair with a tablet. To enable tablet communication press and hold the Bluetooth button for 5 seconds or reset power.
USING YOUR MUSIC DEVICE
The 7.0AT treadmill will connect and stream music form your compatible music device. This includes many smart phones and traditional mp3
players.
Your 7.0AT comes equipped with Bluetooth speakers. Bluetooth compatible devices can stream music wirelessly from your device to the
speakers. You can also connect your music device via an audio cable and stream music through the speakers. Instructions for both types of
audio connection are detailed below.
