Bedienungsanleitung Spirit XT385 2011-2012 (Seite 13 von 19) (Englisch)

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Heart Rate Programs

The old motto, “no pain, no gain”, is a myth that has been overpowered by the benets 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 nd 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 benet range.

To determine the benet range in which you wish to train, you must rst 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 specic goals you simply calculate a percentage of 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 benet.

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 programs. After calculating your MHR you can

decide upon which goal you would like to pursue.

The two most popular reasons for, or goals, of exercise are cardiovascular tness (training for the

heart and lungs) and weight control. The black columns on the chart above represent the MHR for a

person whose age is listed at the bottom of each column. The training heart rate, for either cardiovascular

tness or weight loss, is represented by two different lines that cut diagonally through the chart. A deni-

tion of the lines’ goal is in the bottom left-hand corner of the chart. If your goal is cardiovascular tness 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

physician before participating in any exercise program.

With all Spirit Fitness Heart Rate programs treadmills you may use the heart rate monitor feature without

using the Heart Rate program. This function can be used during manual mode or during any of the nine

different programs. The Heart Rate program automatically controls

resistance at the pedals.

User Programs

STEP 1: Select User 1 or User 2 program key then press

Enter. Note that the dot matrix display portion will have a single row

of segments at the bottom (Unless there is a previously stored pro-

gram).

If there is a program stored under the button that is pressed, it will be retrieved. If not, you

have the option of programming in your rst name. The message window will display and

ash the letter ”A” . To change it, press the Speed + key, then “B” will be displayed; if the

Speed - key is pressed, the letter “Z” will be displayed. After selecting the appropriate

letter, press enter. The letter “A” will again be displayed and blinking. Repeat the procedure

until all letters of your rst name are programmed (7 characters maximum). When your

name is displayed, press Stop and it will be stored under either User 1 or User 2.

STEP 2: The Message Center will now be blinking an Age value. Adjust

the age and press Enter.

STEP 3: The Message Center will now be blinking a bodyweight value.

Enter your bodyweight and press Enter.

STEP 4: Note the clock/Message Center is ashing. Use the + / - keys

to adjust up from 30 minutes (if desired). Press the Enter key. This is a

must to continue even if time is not adjusted.

STEP 5: The rst column (segment) will now be blinking. Using the + / -

keys, adjust the speed level to your desired effort for the rst segment

then press Enter. The second column will now be blinking. Repeat the

above process until all 20 segments have been programmed. The rst

column will be blinking again. This is for the incline programming. Repeat

the above process to program all 20 segments for incline.

STEP 6: Press the Start button to begin the workout and also save the

program to memory or press Stop to go back one step to reprogram.

Note: While in a User program, if you change the speed, all segment speeds from there on

will also change.

Examples: If you increase your current speed 1 mph, the remaining segment speeds will

increase by 1 mph. If you decrease your current speed .5 mph, the remaining

segment speeds will decrease by .5 mph, etc.

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