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Schwinn Airdyne AD6 International

User Manual - Page 16

For AIRDYNE AD6 INTERNATIONAL.

PDF File Manual, 28 pages, Read Online | Download pdf file

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16
START/STOPbutton-StartsaProgramworkout,conrmsaselection,andendsapausedworkoutifhelddownfor3
seconds.
Increase()button-Increasesavalue(timeoraltitude)ormovesthroughoptions
Remote Heart Rate Monitor
MonitoringyourHeartRateisoneofthebestprocedurestocontroltheintensityofyourexercise.TheConsolecanread
telemetryHRsignalsfromaHeartRateChestStrapTransmitterthatoperatesinthe4.5kHz-5.5kHzrange.
Note:TheheartratecheststrapmustbeanuncodedheartratestrapfromPolarElectrooranuncodedPOLAR
™
com-
patiblemodel.(CodedPOLAR
™
heart rate straps such as POLAR
™
OwnCode
™
chest straps will not work with
thisequipment.)
If you have a pacemaker or other implanted electronic device, consult your doctor before using a wireless
chest strap or other telemetric heart rate monitor.
Heart Rate Calculations
Yourmaximumheartrateusuallydecreasesfrom220BeatsPerMinute(BPM)inchildhoodtoapproximately160BPMby
age60.Thisfallinheartrateisusuallylinear,decreasingbyapproximatelyoneBPMforeachyear.Thereisnoindication
thattraininginuencesthedecreaseinmaximumheartrate.Individualsofthesameagecouldhavedifferentmaximum
heartrates.Itismoreaccuratetondthisvaluebycompletingastresstestthanbyusinganagerelatedformula.
Yourat-restheartrateisinuencedbyendurancetraining.Thetypicaladulthasanat-restheartrateofapproximately72
BPM, where as highly trained runners may have readings of 40 BPM or lower.
TheHeartRatetableisanestimateofwhatHeartRateZone(HRZ)iseffectivetoburnfatandimproveyourcardiovas-
cular system. Physical conditions vary, therefore your individual HRZ could be several beats higher or lower than what is
shown.
Themostefcientproceduretoburnfatduringexerciseistostartataslowpaceandgraduallyincreaseyourintensityun-
tilyourheartratereachesbetween60–85%ofyourmaximumheartrate.Continueatthatpace,keepingyourheartrate
in that target zone for over 20 minutes. The longer you maintain your target heart rate, the more fat your body will burn.
The graph is a brief guideline, describing the generally suggested target heart rates based on age. As noted above, your
optimal target rate may be higher or lower. Consult your physician for your individual target heart rate zone.
Note:Aswithallexercisesandtnessregimens,alwaysuseyourbestjudgmentwhenyouincreaseyourexercise
time or intensity.
20-24
FAT-BURNING TARGET HEART RATE
Heart Rate BPM (beats per minute)
Age
25-29
0
50
100
150
200
250
30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+
196
191
186
181
176
171
166
161
156
151
146
167
162
158
154
150
145
141
137
133
128
126
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
11 8
11 5
11 2
109
106
103
100
97
94
91
88
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