Stimmen - 3, Durchschnittliche Bewertung: 3.3
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Anleitung Zusammenfassung
(3) Fluorescent lights. (4) Some household security systems. (5) Perimeter fence for a pet. (6) Loose bolts on the treadmill console or upright tubes. (7) The antenna that picks up your heart rate is very sensitive. If there is an outside noise source, like a radio/cell tower or high tension electric power lines, turning the whole machine 90 degrees may de-tune the interference. WARNING! DO NOT USE THE HEART RATE CONTROL PROGRAM IF YOUR HEART RATE IS NOT REGISTERING PROPERLY ON THE TREADMILL’S DISPLAY! 20 XT385/XT485 Rate of Perceived Exertion Heart rate is important but listening to your body also has a lot of advantages. There are more variables involved in how hard you should workout than just heart rate. Your stress level, physical health, emotional health, temperature, humidity, the time of day, the last time you ate and what you ate, all contribute to the intensity at which you should workout. If you listen to your body, it will tell you all of these things. The rate of perceived exertion (RPE), also know as the Borg scale, was developed by Swedish physiologist G.A.V. Borg. This scale rates exercise intensity from 6 to 20 depending upon how you feel or the perception of your effort. The scale is as follows: Rating Perception of Effort 6 Minimal 7 Very,very light 8 Very,very light + 9 Very light 10 Very light + 11 Fairly light 12 Comfortable 13 Somewhat hard 14 Somewhat hard + 15 Hard 16 Hard + 17 Very hard 18 Very hard + 19 Very,very hard 20 Maximal You can get an approximate heart rate level for each rating by simply adding a zero to each rating. For example a rating of 12 will result in an approximate heart rate of 120 beats per minute. Your RPE will vary depending up the factors discussed earlier. That is the major benefit of this type of training. If your body is strong and rested, you will feel strong and your pace will feel easier. When your body is in this condition, you are able to train harder and the RPE will support this. If you are feeling tired and sluggish, it is because your body needs a break. In this condition, your pace will feel harder. Again, this will show up in your RPE and you will train at the proper level for that day. 21 XT385/XT485 HeartRateControlHeartRateControl Heart rate Auto-Pilot feature This unique feature allows the user to instantly enter the Heart Rate Control mode at any time with the press of a button. The HR2 program button also doubles as the Auto-Pilot button. During any program the user may press the Auto-Pilot button to enter the HRC program. Your current heart rate (the heart rate you are at when you press Auto-Pilot) will be maintained automatically by the Auto-Pilot program. You may press the elevation/incline up or down buttons to change your target heart rate while in the Auto-Pilot mode. Selecting a Heart Rate Control Program: You have the option, during the setup mode, to choose either the Weight Control (HR-1) program or the Cardiovascular (HR-2) program. The Weight Control program will maintain your heart rate at 60% of your Maximum Heart Rate. The Cardiovascular program will maintain your heart rate at 80% of your Maximum Heart Rate. Your Maximum Heart Rate is based upon a formula that subtracts your age from a constant of 220. Your HR setting is automatically calculated during the setup mode when you enter your age. CAUTION! The target value used in HR-1 and HR-2 programs is a suggestion only for normal, healthy individuals. Do not exceed your limits! You may not be able to obtain your chosen target. If in question, enter a higher age value that will set a lower target goal. HeartRateControlprogramming CAUTION! Heart rate programs are intended for wireless transmitter chest strap only. Do not use Pulse Grip bar for Heart Rate Control. You must receive a strong / steady value in heart rate window or the program will not start. STEP 1: Press HR1 or HR2 button. STEP 2: The Pulse window will be blinking, showing the default HR for this program. You may adjust it and press enter if you want or just press enter to accept the default value. STEP 3: The Calorie will now be blinking showing bodyweight. Adjust and press enter or press enter to accept default. STEP 4: The Pulse window will now be blinking showing age. Adjust and press enter or press enter to accept default. Adjusting Age will change the Target HR value. STEP 5: The Time window will now be blinking. Adjust the time and press enter. STEP 6: Press Start to begin program. During the program you may increase or decrease the target heart rate by pressing the elevation/incline up or down buttons. 22 XT385/XT485 GeneralMaintenanceGeneralMaintenance Belt and Bed -Your treadmill uses a very high-efficient low-friction bed. Performance is maximized when the bed is kept as clean as possible. Use a soft, damp cloth, or paper towel, wipe the edge of the belt and the area between the belt edge and the frame. Also reach as far as practical directly under the belt edge. This should be done once a month to ex...
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