30
31
6) HILL RUN
: Simulates a hill ascent and descent. This program helps tone muscle and improve cardiovascular
ability. Incline changes and segments repeat every 30 seconds.
7) HILL CLIMB (PARAGoN 6 oNLY)
: A more intense version of HILL RUN. Simulates a mountain ascent and
descent. This program helps tone muscle and improve cardiovascular ability. Incline changes and segments
repeat every 30 seconds.
ALL
MODELS
ALL
MODELS
target Heart
Rate Zone
Workout
Duration
Example tHR
Zone (age 30)
Your
tHR Zone
Recommended for
VERY HARD
90
–
100%
<
5
min
171
–
190
bpm
Fit persons and for athletic training
HARD
80
–
90%
2 – 10
min
152
–
171
bpm
Shorter workouts
moDERAtE
70
–
80%
10 – 40
min
133
–
152
bpm
Moderately long workouts
liGHt
60
–
70%
40 – 80
min
114
–
133
bpm
Longer and frequently repeated shorter
exercises
VERY liGHt
50
–
60%
20 – 40
min
104
–
114
bpm
Weight management and active recovery
8-9) 5K & 10K:
Walk a series of alternating incline levels. Distance based goal with 4 difficulty levels to choose from. Distance
shown as kilometers. Segments repeat until distance is reached.
10) PACER (PARAGoN 6 oNLY):
Trains you to run at a steady “race pace”. Enter in the distance plus the time limit, and the
program calculates a steady pace.
HEART RATE TRAINING
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.
Segments
Warm-Up
1
2
3
4
5
6
7
8
9
10
Cool Down
Time
4:00
min
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
4:00
min
Level 1
0
0
1
1.5
2
2.5
3
3
2.5
2
1.5
1
0
0
Level 2
0
0
1.5
2
2.5
3
3.5
3.5
3
2.5
2
1.5
0
0
Level 3
0
1
2
2.5
3
3.5
4
4
3.5
3
2.5
2
1
0
Level 4
0
1.5
2.5
3
3.5
4
4.5
4.5
4
3.5
3
2.5
1.5
0
Level 5
0
1.5
3
3.5
4
4.5
5
5
4.5
4
3.5
3
1.5
0
Level 6
0
1.5
3.5
4
4.5
5
5.5
5.5
5
4.5
4
3.5
1.5
0
Level 7
0
1.5
4
4.5
5
5.5
6
6
5.5
5
4.5
4
1.5
0
Level 8
0
2
4.5
5
5.5
6
6.5
6.5
6
5.5
5
4.5
2
0
Level 9
0
2
5
5.5
6
6.5
7
7
6.5
6
5.5
5
2
0
Level 10
0
2
5.5
6
6.5
7
7.5
7.5
7
6.5
6
5.5
2
0
Segments
Warm-Up
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Cool Down
Time
4:00
min
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
4:00
min
Level 1
0 0.5 0
0
1
3
1
3
2
3
2
3.5
2
3
2
3
1
3
1
0.5
0
Level 2
0 0.5 0
0
1
3
2
3
2
3
2.5
3.5
2.5
3
2
3
2
3
1
0.5
0
Level 3
0.5 1 0.5 0.5 1.5
3.5
1.5
3.5
2.5
3.5
2.5
4
2.5
3.5
2.5
3.5
1.5
3.5
1.5
1
0.5
Level 4
0.5 1 0.5 0.5 1.5
3.5
2.5
3.5
2.5
3.5
3
4
3
3.5
2.5
3.5
2.5
3.5
1.5
1
0.5
Level 5
1 1.5 1
1
2
4
2
4
3
4
3
4.5
3
4
3
4
2
4
2
1.5
1
Level 6
1 1.5 1
1
2
4
3
4
3
4
3.5
4.5
3.5
4
3
4
3
4
2
1.5
1
Level 7
1.5 2 1.5 1.5 2.5
4.5
2.5
4.5
3.5
4.5
3.5
5
3.5
4.5
3.5
4.5
2.5
4.5
2.5
2
1.5
Level 8
1.5 2 1.5 1.5 2.5
4.5
3.5
4.5
3.5
4.5
4
5
4
4.5
3.5
4.5
3.5
4.5
2.5
2
1.5
Level 9
2 2.5 2
2
3
5
3
5
4
5
4
5.5
4
5
4
5
3
5
3
2.5
2
Level 10
2 2.5 2
2
3
5
4
5
4
5
4.5
5.5
4.5
5
4
5
4
5
3
2.5
2
Segments
Warm-Up
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Cool Down
Time
4:00
min
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
4:00
min
Level 1
0
0.5
1
3
1
3
2
3
2
3.5
2
3
2
3
1
3
1
0.5
0
Level 2
0
0.5
1
3
2
3
2
3
2.5
3.5
2.5
3
2
3
2
3
1
0.5
0
Level 3
0.5
1
1.5
3.5
1.5
3.5
2.5
3.5
2.5
4
2.5
3.5
2.5
3.5
1.5
3.5
1.5
1
0.5
Level 4
0.5
1
1.5
3.5
2.5
3.5
2.5
3.5
3
4
3
3.5
2.5
3.5
2.5
3.5
1.5
1
0.5
Level 5
1
1.5
2
4
2
4
3
4
3
4.5
3
4
3
4
2
4
2
1.5
1
Level 6
1
1.5
2
4
3
4
3
4
3.5
4.5
3.5
4
3
4
3
4
2
1.5
1
Level 7
1.5
2
2.5
4.5
2.5
4.5
3.5
4.5
3.5
5
3.5
4.5
3.5
4.5
2.5
4.5
2.5
2
1.5
Level 8
1.5
2
2.5
4.5
3.5
4.5
3.5
4.5
4
5
4
4.5
3.5
4.5
3.5
4.5
2.5
2
1.5
Level 9
2
2.5
3
5
3
5
4
5
4
5.5
4
5
4
5
3
5
3
2.5
2
Level 10
2
2.5
3
5
4
5
4
5
4.5
5.5
4.5
5
4
5
4
5
3
2.5
2
Содержание PARAGON 4
Страница 26: ...50 51 ...
Страница 27: ...TREADMILL OWNER S MANUAL Paragon 4 5 6 Owner s Manual 070212 Rev 1 2012 Horizon Fitness ...
