ZE30
13
vascular system. This 60% to 80% is the zone to stay in for maximum benefit.
For someone who is 40 years old their target heart rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute (60% of maximum)
180 X .8 = 144 beats per minute (80% of maximum)
So for a 40 year old the training zone would be 108 to 144 beats per minute.
If you enter your age during programming the console will perform this calculation
automatically. Entering your age is used for the Heart Rate 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 below
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 80% or 60%, 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 elliptical machines 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 resistance at the pedals.
