15
Target Heart Rate
The old motto, “no pain, no gain”, is a myth that has been overpowered by the benefits of exercising comfortably.
A great deal of this success has been promoted by the use of heart rate monitors. With the proper use of a heart rate
monitor, many people find that their choice of exercise intensity is either too high or too low and exercise is much
more enjoyable by maintaining their heart rate in the desired benefit range.
To determine the benefit range in which you wish to train, you must first determine your Maximum Heart Rate.
This can be accomplished by using the following formula: 220 - User’s Age = Maximum Heart Rate. If you enter
your age during programming of the console the console will perform this calculation automatically. This is used for
the HR control programs and also for the Heart rate bar graph After calculating your Maximum Heart Rate, you can
decide upon which goal you would like to pursue. The
two most popular reasons for, or goals of exercise, are
cardiovascular fitness (training for the heart and
lungs) and weight control. The black columns on the
chart above represent the Maximum Heart Rate for a
person whose age is listed at the bottom of each
column. The training heart rate, for either
cardiovascular fitness or weight loss, is represented
by two different lines that cut diagonally through the
chart. A definition of the lines’ goal is in the bottom
left-hand corner of the chart. If your goal is
cardiovascular fitness or if it is weight loss, it can be
achieved by training at 90% or 70%, respectively, of
your Maximum Heart Rate on a schedule approved by
your physician. Consult your physician before
participating in any exercise program.
With all Spirit Heart Rate Control treadmills, you may
use the heart rate monitor feature without using the Heart Rate Control program. This function can be used during
manual mode or during any of the nine different programs. The Heart Rate Control program automatically controls
incline.
CAUTION!
The target value used in H-1 and H-2 programs is a suggestion only for normal, healthy individuals. Do not
exceed your limits! You may not be able to obtain your chosen target. If in question, enter a higher age value
that will set a lower target goal.
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