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26
TRX5500 Treadmill
The old motto, “no pain, no gain”, is a myth that has been overpowered by the benets of exercis-
ing 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 nd 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 benet range.
To determine the benet range in which you wish to train, you must rst 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 eective
heart rate range for specic goals you simply calculate a percentage of your MHR. Your Heart rate
training zone is 50% to 90% of your maximum heart rate. 65% of your MHR is the recommended
for burning fat while 85% is recommended for strengthening the cardio vascular system. This 65%
to 85% is the zone to stay in for maximum benet.
For someone who is 40 years old their
target heart rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .65 = 117 beats per minute (65% of maxi-
mum)
180 X .85 = 153 beats per minute (85% of maxi-
mum)
So for a 40 year old the training zone would
be 117 to 153 beats per minute.
If you enter your age during programming the
console will perform this calculation automatically.
Entering your age is used for the Heart Rate programs. After calculating your MHR you can decide
upon which goal you would like to pursue.
The two most popular reasons for, or goals, of exercise are cardiovascular tness (training for
the heart and lungs) and weight control. The black columns on the chart represent the MHR for a
person whose age is listed at the bottom of each column. The training heart rate, for either car-
diovascular tness or weight loss, is represented by two dierent lines that cut diagonally through
the chart. A denition of the lines’ goal is in the bottom left-hand corner of the chart. If your goal is
cardiovascular tness or if it is weight loss, it can be achieved by training at 85% or 65%, respec-
tively, of your MHR on a schedule approved by your physician. Consult your physician before
participating in any exercise program.
With this XTERRA Fitness treadmill you may use the heart rate monitor feature without using
the Heart Rate program. However, when using the heart rate monitor feature in conjunction with
the Heart Rate programs, the machine will automatically adjust speed or incline to maintain the
desired heart rate.
Heart Rate
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