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Beschikbare talen
Beschikbare talen
15) CUSTOM 1 & 2: Customized workout, time defaults to 15 minutes. (Comfort 3 does not have Custom 2)
1) First enter the program setting and profile display will guide you trough all the workout column.
2) Use upper and lower arrow to change the resistance and press enter to confirm. Console will display your current
segment number and guide you through segment 1 to segment 15.
3) After finish all setting press START
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
Rate Zone
VERY HARD
90
–
HARD
80
MODERATE
70
LIGHT
60
VERY LIGHT
50
to begin.
Workout
Example THR
Duration
Zone (age 30)
5
171
190
<
–
min
bpm
100%
2
10
152
171
–
–
min
bpm
90%
–
10
40
133
152
–
–
min
bpm
80%
–
40
80
114
133
–
–
min
bpm
70%
–
20
40
104
114
–
–
min
bpm
60%
–
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
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