Sears 755xp Treadmill Owner's Manual download pdf (Page 21)

F60 TREADMILL19

HEART RATE PROGRAMS

Before we get started, a word about Heart Rate:

The old motto, “no pain, no gain”, is a myth that has been overpowered by the benets 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 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 benet range.

To determine the benet 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 eective heart rate range for specic 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 benet.

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)

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 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 above represent the MHR

for a person whose age is listed at the bottom of each column. The training heart rate, for either

cardiovascular tness or weight loss, is represented by two dierent lines that cut diagonally

through the chart. A denition 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 80% or

60%, respectively, of your MHR on a schedule approved by your physician. Consult your

physician before participating in any exercise program.

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Sears 755xp Treadmill Owner's Manual Page 21