Bedienungsanleitung Octane Fitness xRide xR6 (Seite 36 von 48) (Englisch)

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What should my heart rate be?

To understand exercise intensity you must first determine your theoretical maximum heart rate (TMHR) by

subtracting your age from 220. The lower limit of your heart rate training zone is 55% of your TMHR; the upper

limit is 90% of TMHR. You should always exercise within these numbers.

Example for a 40-year-old exerciser:

220 – 40 = 180 TMHR

in beats per minute (BPM)

180 x .55 = 99 BPM lower limit

180 x .90 = 162 BPM higher limit

This shows that a 40-year-old exerciser’s heart rate should be between 99 and 162 beats per minute during a

workout. The chart below can be used as a reference.

If your exercise goal is to burn fat and lose weight, you should exercise in the range of 60% to 70% of your

TMHR. You should also exercise for a longer period of time, at least 30 minutes. This will maximize the calories

being burned from fat stores. If your goal is to improve your cardiovascular level, then you should train at a higher

intensity, in the 75% to 90% TMHR range. While exercising in this higher intensity range, you will be conditioning

your heart and lungs to maximize your overall cardiovascular fitness.

Exercise Variety

While Octane offers one of the most versatile exercise machines available, we encourage people to vary their

workouts, whether this means choosing a different program or doing a different form of exercise. This will reduce

boredom, one of the most common reasons people quit their exercise regimen. Make sure you use all of the

features on your Octane seated elliptical cross trainer. Try a different program. Turn on Muscle Endurance. Watch

a different TV show or crank up the music. Remember, variety leads to better workouts. Along with using your

Octane elliptical, do different exercises. Take a brisk walk by the lake. Hop on your bike or strap on your inline

skates. Climb that hill or cruise through the trails on your cross-country skis. Ride an exercise bike, jog on a

treadmill or climb those dreaded stairs. A little variety can take you a long way.

Setting Goals

Another key to a successful exercise program is setting obtainable goals. Goals can be big or small. We

recommend smaller goals so you see progress. Here are a few examples:

• Loseonepoundperweek

• Cutoutsweets

• Workoutfourdays/week

• Increasethelengthofyourworkoutoneminuteeachsessionuntilyouhit45minutes/workout

Once you set your goals, make sure you write them down and make them visible. Tape them to your bathroom

mirror, on your refrigerator, or on your computer monitor. Don’t lose sight of your goals. Whatever your goals are,

make them realistic so you can reach them and experience progress. Celebrate success, then move on to the next

goal.

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