Bedienungsanleitung Horizon Fitness Elite T3000 (Seite 14 von 17) (Englisch)

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9) THR zoNE: Automatically adjusts incline to maintain your Target Heart Rate. Perfect for simulating the intensity of your favorite

sport or everyday activity. Time-based goal.

1) Select THR Zone program using

and press ENTER on the PROGRAMMING BUTTON.

2) Select TIME using

and press ENTER on the PROGRAMMING BUTTON.

3) The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select your target heart rate

(from this chart) using

on the PROGRAMMING BUTTON and press START to begin program.

PRoGRAM INfoRMATIoN

HEART RATE TRAINING

The first step in knowing the right intensity for your

training is to find out your maximum heart rate (max

HR = 220 – your age). The age-based method

provides an average statistical prediction of your max

HR and is a good method for the majority of people,

especially those new to heart rate training. The

most precise and accurate way of determining your

individual max HR is to have it clinically tested by a

cardiologist or exercise physiologist through the use

of a maximal stress test. If you are over the age of 40,

overweight, have been sedentary for several years, or

have a history of heart disease in your family, clinical testing is recommended. This chart gives examples of the heart rate range for a 30 year old

exercising at 5 different heart rate zones. For example, a 30-year-old’s max HR is 220 – 30 = 190 bpm and 90% max HR is 190 × 0.9 = 171 bpm.

Target Heart

Rate Zone

Workout

Duration

Example THR

Zone (age 30)

Your

THR Zone

Recommended For

VERY HARD

– 100%

< 5 min 171 – 190 bpm Fit persons and for athletic training

HARD

– 90%

– 10 min 152 – 171 bpm Shorter workouts

MODERATE

– 80%

– 40 min 133 – 152 bpm Moderately long workouts

LIGHT

– 70%

– 80 min 114 – 133 bpm

Longer and frequently repeated

shorter exercises

VERY LIGHT

– 60%

– 40 min 104 – 114 bpm

Weight management and active

recovery

NOTES:

• Target heart rate is selected in multiples of 5 beats.

• The large LED dot matrix window displays your heart rate

during exercise. The middle row represents your target heart

rate (THR) and the other rows equal +/-2 heart beats. If you

are working out beneath your THR, the LEDs below the middle

row will illuminate. If you are over, the LEDs above the middle

row will illuminate. Your current heart rate is represented by the

flashing column and the window will refresh every 5 seconds.

• There is a 4-minute warm-up built into this program at

level 1 incline.

• After 4 minutes, the incline will automatically adjust to

bring your heart rate within 5 beats of the target number

you selected at the beginning of the program.

• If there is no heart rate detected, the unit will not change

incline levels up or down.

• If your heart rate is 25 beats over your target zone the

program will shut down.

10-11) CUSToM PRoGRAMS: Lets you create and reuse a perfect workout for you with specific speed, incline and

time combination. The ultimate in personal programming. Time-based goal.

1) Select CUSTOM (T3000) / CUSTOM 1 or 2 (T4000) using

and press ENTER on the

PROGRAMMING BUTTON.

2) Select WEIGHT using

and press ENTER on the PROGRAMMING BUTTON.

3) Select TIME using

and press ENTER on the PROGRAMMING BUTTON.

4) Select SPEED for segments 1 through 15 using

and press ENTER to set each segment.

5) Select INCLINE for segments 1 through 15 using

and press ENTER to set each segment.

6) Press START to begin exercising. At this time, your program has been successfully saved into memory

and can be used for future workouts.

NOTES:

• If BACK is pressed on the PROGRAMMING BUTTON, it will take you back to previous segment.

•

While using your saved program, you are able to adjust the speed or incline, but any changes will not be

saved.

• To reset the memory, press and hold ENTER for 5 seconds.

• T3000 only has 1 CUSTOM program.

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