Landice 72070 Owner's Manual

Landice 72070 Owner's Manual Manual pdf 29 page image

Heart Rate Monitoring24Your heart is the most important muscle in your body and, like all muscles, must be exercised regularly to remain strongand efficient. According to fitness experts, exercise is more effective when you work out in a specific heart rate range orzone. This is referred to as your Target Heart Rate Zone (THRZ) and is reflected by the number of beats per minuteyour heart pumps. This zone can vary greatly depending on your age, fitness level and various other factors. If yourheart rate is too low during exercise, your body reaps little or no benefit. This means you’re not likely to see theresults you want, like weight loss or increased endurance. If your heart rate is too high during exercise, you may tiretoo quickly and become frustrated, or even run the risk of injury. In this case, you’re likely to quit exercising because it’ssimply too difficult.Monitoring exercise intensity helps you to stay at a level of exercise that allows you to accomplish your goals.In fact, the American College of Sports Medicine recommends that, in order to get the most benefit from yourcardiovascular exercise, you should work within your Target Heart Rate Zone for at least 20 to 60 minutes perworkout, 3 to 5 times per week. Knowing your exercise intensity (heart rate) will allow you to work at the rightlevel of exercise to accomplish this.Your Target Heart Rate Zone represents the minimum and maximum number of times your heart should beat in oneminute of exercise. The American College if Sports Medicine (ACSM) recommends that all individuals should workwithin a Target Heart Rate Zone of 60% to 85% of Maximum Heart Rate. This means that your heart rate duringexercise should not fall below 60% or rise above 85% of your maximum heart rate. Let’s look at John from our earlierexample. John is 35 years old, so his estimated maximum heart rate is 220 minus 35, or 185 beats per minute (bpm).The ACSM says that John should exercise between 60% and 85% of 185 beats per minute to stay in his THRZ. Let’sdetermine John’s THRZ:111-157 beats per minute is the range or zone John will want to keep his heart rate in during exercise in order to achievehis goals. If John is a beginning exerciser, he’ll want to stay at the low end of his THRZ. If John is a more advancedexerciser, he may want to work at the higher end of his THRZ to challenge himself more.Different Intensity Levels within a Target Heart Rate ZoneBeginner: 60% of MHRWeight Loss: 75% of MHRAerobic: 85% of MHRA monitor consists of two parts: a transmitter and a receiver. The Executive Trainer comes equipped with 2 transmitteroptions (the wireless chest strap or the contact heart rate bar). Each times your heart beats, the electrodes detectthe beat and send the information to the receiver on the treadmill. Your current heart rate (bpm) is visible on thetreadmill’s display.Why should I monitor exercise intensity?How do I determine my Target Heart Rate Zone (THRZ)?What is a heart monitor?John’s Estimated Maximum Heart Rate = 185 bpmLower Target Limit 185 bpm (mhr) x 0.6 = 111 bpmUpper Target Limit185 bpm (mhr) x 0.85 = 157 bpmJohn’s Target Heart Rate Zone = 111 - 157 bpm