AFG 3 1AT Mode D'emploi page 14

PROGRAM INFORMATION
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.
9) THR ZONE (5.1AT ONLY): Automatically adjusts incline to maintain your Target Heart Rate. Perfect for simulating the intensity
of your favorite sport or everyday activity. Time-based goal.
1) Select THR Zone program using and press ENTER on the PROGRAMMING BUTTON.
2) Select TIME using and press ENTER on the PROGRAMMING BUTTON.
3) The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select your target heart rate
(from this chart) using on the PROGRAMMING BUTTON and press START to begin program.
NOTES:
• Target heart rate is selected in multiples of 5 beats.
• The large LED dot matrix window displays your heart rate
during exercise. The middle row represents your target heart
rate (THR) and the other rows equal +/-2 heart beats. If you
are working out beneath your THR, the LEDs below the middle
row will illuminate. If you are over, the LEDs above the middle
row will illuminate. Your current heart rate is represented by the
flashing column and the window will refresh every 5 seconds.
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Target Heart Workout Example THR Your
Recommended For
Rate Zone Duration Zone (age 30) THR Zone
VERY HARD
5 171 190 Fit persons and for athletic training
< –
min bpm
90 – 100%
HARD
2 – 10 152 – 171 Shorter workouts
min bpm
80 – 90%
MODERATE
10 – 40 133 – 152 Moderately long workouts
70 80% min bpm
–
LIGHT Longer and frequently repeated
40 – 80 114 – 133
60 70% min bpm shorter exercises
–
VERY LIGHT Weight management and active
20 40 104 114
– –
min bpm
50 60% recovery
–
• There is a 4-minute warm-up built into this program at
1% incline and 0.5 mph.
• After 4 minutes, the incline will automatically adjust to
bring your heart rate within 5 beats of the target number
you selected at the beginning of the program.
• If there is no heart rate detected, the unit will not change
incline levels up or down.
• If your heart rate is 25 beats over your target zone the
program will shut down.
10) HR INTERVALS (5.1AT ONLY): Automatically adjusts peak and valley incline levels within your desired heart rate. Perfect for
providing an intense workout with recovery bursts. Time-based goal.
1) Set WORK interval time using on the PROGRAMMING BUTTON or the KEYPAD and press ENTER.
2) Set WORK interval target heart rate using or the KEYPAD and press ENTER.
3) Set REST interval time using or the KEYPAD and press ENTER.
4) Set REST interval target heart rate using or the KEYPAD and press ENTER.
5) Set TOTAL WORKOUT TIME using or the KEYPAD and press START to begin program.
WARM UP WORK INTERVAL
The work interval and rest interval segment times are preset by the user and are
TIME 4:00
repeated until the cool down.
0%
INCLINE % THR set by user for the work and rest intervals. Incline changes per definition.
Or user selects
CUSTOM PROGRAMS: 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.
1) Select CUSTOM 1 or 2 using and press ENTER on the PROGRAMMING BUTTON.
2) Select WEIGHT using and press ENTER on the PROGRAMMING BUTTON.
3) Select TIME using and press ENTER on the PROGRAMMING BUTTON.
4) Select SPEED for segments 1 through 15 using
5) Select INCLINE for segments 1 through 15 using
6) Press START to begin exercising. At this time, your program has been successfully saved into memory and can be used for
future workouts.
NOTES:
• If BACK is pressed on the PROGRAMMING BUTTON, it will take you back to previous segment.
• While using your saved program, you are able to adjust the speed or incline, but any changes will not be saved.
• To reset the memory, press and hold ENTER for 5 seconds.
REST INTERVAL COOL DOWN
2:00 2:00
50%
0%
Current incline
and press ENTER to set each segment.
and press ENTER to set each segment.
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