Bedienungsanleitung Spirit XR425 2006 (Seite 22 von 26) (Englisch)

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XR 425

Heart Rate programs

Before we get started, a word about 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 usual choice of

exercise intensity was 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 minus your age. This

will give you the Maximum heart rate (MHR) for someone of your age. To determine the effective

heart rate range for specific goals you simply calculate a percentage your MHR. Your Heart rate

training zone is 50% to 90% of your maximum heart rate. 60% of your MHR is the zone that burns

fat while 80% is for strengthening the cardio

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.

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Spirit XR425 2006 Seite 22

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