Johnson Horizon Fitness 7.0AT-04, Руководство по обслуживанию

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CHAPTER 3: CONSOLE INSTRUCTION
5) HILL CLIMB : Simulates a hill ascent and descent. This program helps tone muscle and improve
cardiovascular ability.
Incline changes and segments repeat every 30 seconds.
6) 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.
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.
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.