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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.
• 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 - User's Age = Maximum Heart
Rate.
If you enter your age during
programming the console will perform
this calculation automatically. 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
190
180
170
160
150
140
•_ 130
t_
120
e
= 110
TARGET HEART RATE
TRAINING CHART
loo
9o
20 25 30 35 40 45 50 55 60 65
e•••••••• ======= ==== == Age of User
Weight Loss Cardiovascular
the accompanying chart 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 SOLE 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 H-1 and H-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.
-18- F63
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