17
Cardio
The Cardio program guides your workout to maximize cardiovascular benefits, like
training for a race.
Use the Program (+/–) keys and Enter to select the program,
then use the appropriate (+/–) keys to enter the program settings as prompted:
Workout Time, Age, Target Heart Rate, and Weight. The recommended target
heart rate is
80%
of your theoretical maximum heart rate (TMHR = 220 – age).
The program begins with a warm-up. If you reach your target heart rate during
the warm-up, the warm-up ends and the heart rate control portion begins. The
resistance will automatically adjust to keep you working out at your target heart
rate. At any time during the program you can change your target heart rate using
the Level (+/–) keys on the keypad.
Example for a 40-year-old person:
220 – 40 yrs. old = 180 TMHR
180 * .80 = 144 Target heart rate
Heart Rate interval
The Heart Rate Interval program is an excellent workout using alternating
two-minute intervals of
70%
and
80%
of your theoretical maximum heart rate
(TMHR). Interval training has been shown to give superior results compared to
steady state training (that is, training at a constant resistance level). Use the
Program (+/–) keys and Enter to select the program, then use the appropriate
(+/–) keys to enter the program settings as prompted: Workout Time, Age, Max
Target Heart Rate (defaults to 80% of your TMHR), and Weight. The computer
sets your initial Low (70%) Target Heart Rate value relative to the value you enter
for the Max Target Heart Rate. The program begins with a warm-up. If you reach
your target heart rate during the warm-up, the warm-up ends and the heart rate
control portion begins. The resistance increases or decreases at the end of each
two-minute period to get you to the next interval. When you reach the new target
heart rate, the new two-minute interval begins. The display will prompt you to
increase or decrease your effort until the desired heart rate is reached. The better
your physical condition, the more intervals you will be able to accomplish in the
same period of time. At any time during the program you can change the target
heart rate of the current interval using the Level (+/–) keys on the keypad.
Example for a 40-year-old person:
220 – 40 yrs. old = 180 TMHR
180 * .70 = 126 Low interval target heart rate
180 * .80 = 144 High interval target heart rate