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Heart Rate Training
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)
190
180
TARGET HEART RATE
TRAINING CHART
25 30 35 40 45 50 55 60 65
,a_m.,J_ re, m.m. Age of User
Cardiovascular
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 wil! 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 SOLE 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.
30 E55 / E95 Elliptical
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