Bedienungsanleitung Spirit EL07 (Seite 23 von 28) (Englisch)

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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. 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 above 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 Esprit 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.

EL7 Elliptical

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Spirit EL07 Seite 23

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