Spirit XT385 User Manual download pdf (Page 20)

XT385/XT485

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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 choice of exercise

intensity is either too high or too low and exercise is much more enjoyable by maintaining their

heart rate in the desired benefit range.

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To determine the benefit range in

which you wish to train, you must first

determine your Maximum Heart Rate,

which is the highest your heart rate

should go to. This can be

accomplished by using the following

formula:

220 - User’s Age = Maximum Heart

Rate

(If you enter your age during

programming of the console the

console will perform this calculation

automatically).

This is used for the HR control

programs and also for the Heart rate

bar graph (featured on XT485 only).

After calculating your Maximum Heart

Rate, you can decide upon which goal you would like to pursue. The two most popular 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 heart rate training zone for either cardiovascular fitness or weight

loss is represented by two different lines, which 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 Spirit Heart Rate Control treadmills, you may use the heart rate monitor feature without

using the Heart Rate Control program. This function can be used during any of the different

programs. The Heart Rate Control program automatically controls incline.

CAUTION!

The target value used in HR-1 and HR-2 programs is a suggestion only for normal, healthy

individuals. Do not exceed your limits! You may not be able to obtain your chosen target. If in

question, enter a higher age value that will set a lower target goal.

Target Heart Rate

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Spirit XT385 User Manual Page 20