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Anleitung Zusammenfassung
Monitoring exercise intensity helps you to stay at a level of exercise that allows you to accomplish your goals. In fact, the American College of Sports Medicine recommends that, in order to get the most benefit from your cardiovascular exercise, you should work within your Target Heart Rate Zone for at least 20 to 60 minutes per workout, 3 to 5 times per week. Knowing your exercise intensity (heart rate) will allow you to work at the right level of exercise to accomplish this. How do I determine my Target Heart Rate Zone (THRZ)? Your Target Heart Rate Zone represents the minimum and maximum number of times your heart should beat in one minute of exercise. The American College if Sports Medicine (ACSM) recommends that all individuals should work within a Target Heart Rate Zone of 60% to 85% of Maximum Heart Rate. This means that your heart rate during exercise should not fall below 60% or rise above 85% of your maximum heart rate. Let’s look at John from our earlier example. John is 35 years old, so his estimated maximum heart rate is 220 minus 35, or 185 beats per minute (bpm). The ACSM says that John should exercise between 60% and 85% of 185 beats per minute to stay in his THRZ. Let’s determine John’s THRZ: John’s Estimated Maximum Heart Rate = 185 bpm Lower Target Limit 185 bpm (mhr) x 0.6 111 bpm Upper Target Limit185 bpm (mhr) x 0.85 = 157 bpm John’s Target Heart Rate Zone = 111 - 157 bpm 111-157 beats per minute is the range or zone John will want to keep his heart rate in during exercise in order to achieve his goals. If John is a beginning exerciser, he’ll want to stay at the low end of his THRZ. If John is a more advanced exerciser, he may want to work at the higher end of his THRZ to challenge himself more. Different Intensity Levels within a Target Heart Rate Zone Beginner: 60% of MHR Weight Loss: 75% of MHR Aerobic: 85% of MHR What is a heart monitor? A monitor consists of two parts: a transmitter and a receiver. The Executive Trainer comes equipped with 2 transmitter options (the wireless chest strap or the contact heart rate bar). Each times your heart beats, the electrodes detect the beat and send the information to the receiver on the treadmill. Your current heart rate (bpm) is visible on the treadmill’s display. Heart Rate Monitors Heart rate monitors and motivation KEEP YOU SAFE Exercising too hard can put you at risk for injury. A heart rate monitor reminds you of the safe and effective heart rate intensity at which you should exercise and warns you when your workouts go too far. KEEP YOU IN YOUR ZONE If you want to reach your exercise goals, it’s important to stay in your THRZ during workouts. A heart rate monitor is your constant reminder of the intensity and quality of each workout session. SAVE YOU TIME Our heart rate monitor is wireless and easy to use, so you can view valuable heart rate information at any time during exercise without interrupting or stopping your workout. GIVE YOU ACCURATE FEEDBACK Our heart rate monitor is more accurate so you know exactly what your level of exercise intensity is during workouts. Pulsemeters have a high margin for error. Manual pulse measurements during exercise can result in errors as high as plus or minus 15 beats per minute, with the risk of potential error increasing as heart rate increases. The Executive Trainer includes two separate heart rate monitoring systems: The wireless heart rate chest strap transmitter and the AccuTrack Contact Heart Rate. Wireless Heart Rate Chest Strap Transmitter (shown below) To use the Wireless Chest Strap follow these steps: Secure the Chest Strap Center the transmitter on the chest as high under the pectoral muscles (breasts) as possible. Tighten the strap so that the belt is as tight as possible without being uncomfortable. Apply Cardio Gel to the Electrodes A tube of Landice Cardio Gel was shipped with your Executive Trainer treadmill. Pull the belt away from your chest and apply a small dab to each electrode. This will ensure a strong electrical contact between the transmitter and your chest. The Heart Rate Transmitter works best against bare skin. Since sweat (saltwater) is an electrical conductor, the transmitter will work over a T-shirt if the shirt is wet with sweat. If you are having trouble getting an accurate pulse reading, try wearing the belt against bare skin. CARE AND MAINTENANCE The transmitter activates when the belt is properly wetted. In order to conserve battery life, wipe the electrodes dry when not in use. Clean monthly with mild soap and water and wipe dry. Do not use abrasives in cleaning, as they can cause permanent damage to the electrodes. Do not bend or stretch the electrode strips, especially when storing the belt transmitter. AccuTrack Contact Heart Rate Monitoring System™ The AccuTrack Contact Heart Rate Monitoring System™ can be used in place of the wireless chest strap to perform any of the following functions: • Monitor your Time in Zone • Control HRC programs • Help you maint...