PaceMaster Pro-Plus HR Manual 

Contents

PaceMaster Pro-Plus HR Manual  Manual pdf 9 page image

• " + " And " - " BUTTONS - These buttons are functional in the preprogrammed courses and heart rate control mode ONLY. In a preprogrammedcourse they are used to increase or decrease the level of intensity of the program you are using both before and during exercise. Eachpreprogrammed course has five levels. In the Heart rate control program these buttons are used to increase or decrease your target heart ratenumber. Before exercise these buttons are used to select one of six possible training zones. The training zones available initially are 57%, 62%,67%, 72%, 77%, 82% of maximum heart rate. During exercise these buttons may be used to increase or decrease the actual target number onebeat at a time.• CUSTOM SELECT - The CUSTOM SELECT button allows the user to select a custom program stored in one of the four custom memories or toselect a memory location in which they can store a new custom program. Step by step instructions for programming your own courses can be foundthe section "Designing Your Own Courses".• CUSTOM LEARN - The CUSTOM LEARN button allows the user to store a custom program in the custom memory they have selected. To useCUSTOM LEARN, first use CUSTOM SELECT to select the custom memory (1,2,3, or 4) where your program will be stored. Next press theCUSTOM LEARN button. The light next to the "L" illuminates to show that you have entered the learn mode. The time and speed displays will havedashes in them indicating the old program has been erased. Now enter your time, speed, and elevation just as you would in manual operation. Adda warm up and cool down if desired, and press START to begin exercising. Perform your exercise exactly the way you wish it to be memorized. Asyou are exercising, you will notice that each time you change speed or elevation the CUSTOM LEARN light flashes for a few seconds to confirm thatthe changes are being learned. When you have finished exercising, in other words the time has counted down to zero or you pressed STOP toshorten your exercise, "End" will appear in the SPEED window, and the total time of your memorized routine will be shown in the TIME window.Exercise and Your TreadmillCAUTION: Before starting any exercise program, contact your personal physician and have a complete physical. Only yourphysician can recommend a heart rate training zone that is suitable for you. The following information is provided as a general guidelineand should be used as such. You must modify these guidelines to suit your own personal fitness level.Aerobic, by definition, means in the presence of oxygen. Aerobic exercise refers to a physical activity that requires large amounts of oxygen for longperiods of time. Building strength, muscle tone, and burning fat are benefits of aerobic exercise. While exercising, your muscles require large ofoxygen, and it is your lungs that must oxygenate the blood that your heart will pump to the muscles. Therefore, aerobic exercise is not only workingyour muscles, but strengthening your cardiovascular system as well.Aerobic points measure the effectiveness of your exercise on your cardiovascular system. Dr. Kenneth Cooper formulated the aerobic point systemto allow an individual to determine how much their workout benefits their cardiovascular system. According to Dr. Cooper's system, an adult malerequires 32 aerobic points of activity weekly to maintain a minimum cardiovascular fitness level. An adult female requires 28 aerobic points of activityweekly. These are not starting goals. These are goals that should gradually be worked up to.How strenuous should my exercise be?You can determine how strenuous to make your exercise by monitoring your heart rate. Your maximum heart rate is the fastest that your heart canbeat, and is usually determined by subtracting your age from 220. For example if you are 40 years old your maximum heart rate is 220 - 40 or 180beats per minute. Exercising with a heart rate greater than 75% of your maximum heart rate may be too strenuous unless you are in excellentphysical condition. Exercising at a heart rate less than 50% of your maximum gives your heart and lungs little conditioning. Therefore, it is mostbeneficial to exercise with your heart rate between 50% and 75% of maximum. This 50 - 75% range is called your target heart rate zone.Upon beginning an exercise program, keep your heart rate closer to the low end of your training zone (50%). As your fitness level increases, workup to the higher end of your target zone (75%). Following at least six months of regular exercise some people choose to exercise at rates of up to85%. It is not necessary to work that hard to maintain good cardiovascular condition.CAUTION: High blood pressure medicines can lower your maximum heart rate and therefore lower your training zone. If thisapplies to you, consult your doctor.• How long should I exercise? 2001901801701601509There are three equally important parts to a workout; a warm up, a mainexercise routine, and a cool down.140130120110HEARTRAT• A warm up should be 5 minutes in duration starting at a lower pace, andgradually increasing, until the beginning of the main exercise routine.• The main routine is the part of your workout during which you maintain 100%85%75%