Horizon Fitness ADVENTURE 1 Guide De Montage page 35

TARGET HEART RATE PROGRAME (HR SPEED, HR INCLINE): A workout designed to keep you in your specified target
heart rate zone. This workout requires you to wear a wireless heart rate strap. See next page for calculating your
target heart rate.
HR SPPED: Program adjusts speed to bring to your target heart rate.
HR INCLINE: Program adjusts incline to bring to your target heart rate.
HEART RATE TRAINING
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR
= 220 – your age). The age-based method provides an average statistical prediction of your max HR and is a good method
for the majority of people, especially those new to heart rate training. The most precise and accurate way of determining
your individual max HR is to have it clinically tested by a cardiologist or exercise physiologist through the use of a maximal
stress test. If you are over the age of 40, overweight, have been sedentary for several years, or have a history of heart
disease in your family, clinical testing is recommended. This chart gives examples of the heart rate range for a 30 year old
exercising at 5 different heart rate zones. for example, a 30-year-old's max HR is 220 – 30 = 190 bpm and 90% max HR is 190 × 0.9
= 171 bpm.
Target Heart Workout Example THR
Rate Zone Duration Zone (age 30)
VERY HARD
171 190
< 5 –
min bpm
90 100%
–
HARD
2 10 152 171
– –
80 90% min bpm
–
MODERATE
10 40 133 152
– –
min bpm
70 80%
–
LIgHT
114 133
40 – 80 –
min bpm
60 70%
–
VERY LIgHT
20 40 104 114
– –
min bpm
50 – 60%
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Your
Recommended for
THR Zone
fit persons and for athletic
training
Shorter workouts
Moderately long workouts
Longer and frequently repeated
shorter exercises
Weight management and active
recovery
Your target heart rate should be set at a number that you will be able to exercise at throughout the majority of your
workout. Once you have chosen your target rate, press the 'START' button and begin your workout.
TARGET HEART RATE NOTE:
• The chest strap is required to use the HRC program, with HRC program you can only choose time as your workout target.
• Target heart rate is selected in multiples of 5 beats.
• Warm-up and cool-down each last 4 minutes.
• After warm-up 4 minutes, the speed or incline will automatically adjust to bring you near your specified heart rate.
• The display shows your heart rate during exercise. If you are working out beneath your THR, the treadmill will
adjust speed or incline accordingly to bring you near your target.
• If there is no heart rate detected, the unit will not change the speed or incline level, and in speed remaining at the
same level for maximum 60 seconds and then the console will show "NO HEART RATE DETECTED" and speed will
decrease until the minimum speed is reached.
• If your heart rate is 25 beats over your target zone, the program will shut down.
CUSTOM: Lets you create and reuse a perfect workout for you with specific speed, incline and time combination. The
ultimate in personal programming. Time-based goal. Your custom workout will be saved automatically.
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