AFG 3.1AT Manuel Du Propriétaire page 28

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
2) Select TIME using
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
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.
28
All manuals and user guides at all-guides.com
target heart
rate Zone
VerY hard
90 100%
–
hard
80 90%
–
moderate
70 80%
–
Light
60 70%
–
VerY Light
50 60%
–
and press ENTER on the PROgRAMMINg BUTTON.
and press ENTER on the PROgRAMMINg BUTTON.
on the PROgRAMMINg BUTTON and press START to begin program.
workout example thr Your
duration Zone (age 30) thr Zone
5 171 190
< –
min bpm
2 10 152 171
– –
min bpm
10 40 133 152
– –
min bpm
40 80 114 133
– –
min bpm
20 40 104 114
– –
min bpm
• 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.
recommended for
Fit persons and for athletic training
Shorter workouts
Moderately long workouts
Longer and frequently repeated
shorter exercises
Weight management and active
recovery