Loading ...
Loading ...
Loading ...
14
3 Heart Rate Zone Training®
3.1 Why Heart Rate Zone Training Exercise?
Research shows that maintaining a specifi c heart rate while exercising is the optimal way to monitor the intensity of a
workout and to achieve maximum results. That is the idea behind the Life Fitness Heart Rate Zone Training® approach
to exercise.
Zone Training identifi es an exerciser’s ideal heart rate range, or zone, for burning fat or increasing cardiovascular fi t-
ness. The zone is a percentage of the theoretical maximum (HRmax), and its value depends on the workout. The maxi-
mal Heart Rate formula is defi ned by the American College of Sports Medicine’s “Guidelines for Exercise Testing and
Prescription”, 8th Edition, 2010. HRmax equals to 206.9 minus the total of 0.67 multiplied by a person’s age.
HR Max = 206.9 - (0.67 *age)
The Life Fitness Cross-Trainer features fi ve exclusive workouts designed to take full advantage of the benefi ts of Heart
Rate Zone Training+ exercise:
• FAT BURN • HEART RATE HILL™ • EXTREME HEART RATE™
• CARDIO • HEART RATE INTERVAL™
Each workout offers different benefi ts, as discussed in Section 4, The Workouts.
NOTE: Consulting a fi tness trainer is recommended for defi ning specifi c fi tness goals and designing a workout pro-
gram.
To change the target heart rate during a workout, use the LEVEL arrow keys.
To switch between programs during a workout, use the WORKOUT SELECTION KEYS.
The Heart Rate Zone Training® workout programs measure heart rate. Wear the optional Polar® telemetry heart rate
chest strap, or grip the Lifepulse™ sensors, to enable the cross-trainer’s on-board computer to monitor the heart rate
during a workout. The computer automatically adjusts the resistance level to maintain the target heart rate based on
the actual heart rate.
Age
Theoretical
Maximum
Heart Rate
65%
(Fat Burn)
80%
(Cardio)
10 200 130 160
20 194 126 155
30 187 121 149
40 180 117 144
50 173 113 139
60 167 108 133
70 160 104 128
80 153 100 123
90 147 95 117
99 141 91 112
NOTE: Reference the above chart for Theoretical Maximum Heart Rates and Target Heart Rates.
Loading ...
Loading ...
Loading ...