Xterra FS380 ELLIPTICAL Owner's Manual

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Xterra FS380 ELLIPTICAL Owner's Manual Manual pdf 22 page image

FS380 Elliptical19The old motto, “no pain, no gain”, is a myth that has been overpowered by the benefits ofexercising comfortably. A great deal of this success has been promoted by the use of heart ratemonitors. With the proper use of a heart rate monitor, many people find that their usual choice ofexercise intensity was either too high or too low and exercise is much more enjoyable bymaintaining their heart rate in the desired benefit range.To determine the benefit range in which you wish to train, you must first determine your predictedMaximum Heart Rate. This can be accomplished by using the following formula: 220 minus yourage. This will give you the predicted Maximum Heart Rate (MHR) for someone of your age. To de-termine the effective heart rate range for specific goals you simply calculate a percentage of yourMHR. Your heart rate training zone is 50% to 90% of your maximum heart rate. 60% of your MHRis the zone that burns fat, while 80% is for strengthening the cardio vascular system. This 60% to80% is the zone to stay in for maximum benefit.For someone who is 40 years old theirpredicted 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 be108 to 144 beats per minute.The two most popular reasons for, or goals, of ex-ercise are cardiovascular fitness (training for theheart and lungs) and weight control. The blackcolumns on the chart above represent the MHRfor a person whose age is listed at the bottom of each column. The training heart rate, for eithercardiovascular fitness or weight loss, is represented by two different lines that cut diagonallythrough the chart. A definition of the lines’ goal is in the bottom left-hand corner of the chart. If yourgoal is cardiovascular fitness or if it is weight loss, it can be achieved by training at 80% or 60%,respectively, of your MHR on a schedule approved by your physician. Consult your physicianbefore participating in any exercise program.Heart Rate