Using the Pulse Grip Feature
The pulse (heart rate) readout will display your current heart rate in beats per minute during your workout. You must use both stainless steel sensors on the handlebar or the included chest strap-style heart rate monitor to display your pulse. Pulse value displays anytime the upper display is receiving a pulse signal.
The Cardio Program presents a quick progression up to near maximum resistance level (default or user input level). The incline elevation in this program is moderate. There are several elevation spikes at different points of the workout. It has slight fluctuations of increasing and decreasing difficulty to allow your heart rate to elevate, and then recover repeatedly, before beginning a quick cool down. This will build up your heart muscle and increase blood flow and lung capacity. To begin the program:
- Press the CARDIO program button on the console, then press ENTER to select. Note: The program will now prompt you to enter specific user details (age, weight, time, speed, incline). To skip and begin the program immediately with default values, press START.
- To enter your specific user details, use the +/- keys to adjust each value and press ENTER to move to the next. Note: You may press START at any time to bypass setting up values and begin the program.
- Once all values have been adjusted, press START to begin the workout program.
Heart Rate Control Programs
The XT485 offers two preset heart rate control programs:
- HR-1: 60% Maximum Heart Rate
- HR-2: 80% Maximum Heart Rate
Both of these programs are programmed the same way. Note: You must use the included chest strap during the programs. To start a heart rate program, follow the instructions below.
- Press the HR-1 (60% max heart rate) or HR-2 (80% max heart rate) program key, then press ENTER.
- The display will prompt you to enter your age. You may enter your age, using the speed +/- keys, then press the ENTER key to accept the new value and proceed onto the next screen.
- The display will prompt you to enter your weight. You may adjust the weight value using the speed +/- keys, then press ENTER to continue.
- The display will prompt you to enter the workout session length of time. You may adjust the time using the speed +/- keys and press ENTER to continue.
- The display will now prompt you to enter the heart rate target. This is the heart rate level you will strive to maintain during the program. Adjust the heart rate target using the speed +/- keys, then press ENTER. Note: The heart rate that appears is based on the heart rate control program you selected in Step 1.
- Begin your workout by pressing the START key. You can also go back and modify your settings by pressing the STOP key.
- During the program, you may view each of the functions by pressing the ENTER key.
- When the program ends, press STOP to exit the program and return to the idle screen.
Calculating Your Target Heart Rate
To determine the target heart rate zone in which you wish to train, you must first determine your predicted maximum heart rate. After determining your predicted maximum heart rate, you must determine the effective heart rate range for your specific cardiovascular goals. Your target heart rate training zone is 50% to 90% of your maximum heart rate. 60% of your maximum heart rate is the zone that burns fat, while 80% is for strengthening the cardiovascular system. This 60% to 80% range is the zone to stay in for maximum benefit.
Your target training zone heart rate can be calculated by using the following formula:
220 - (your age) = maximum heart rate
(maximum heart rate) x .6 = 60% of maximum heartbeats per minute
(maximum heart rate) x .8 = 80% of maximum heartbeats per minute
For someone who is 40 years old, their predicted target heart rate zone is calculated as follows:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute (60% of maximum)
180 X .8 = 144 beats per minute (80% of maximum)
Heart Rate and the Rate of Perceived Exertion
The Rate of Perceived Exertion (RPE), also known 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.
In addition to monitoring your heart rate to understand your target training zone, listening to your body during workouts also has a lot of advantages. There are more variables involved in how hard you should workout other 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.
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 on stress, temperature, diet, etc. If your body is strong and rested, you will feel strong and your pace will feel comfortable. When your body is in this condition, you are able to train harder and your 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 difficult. Again, this will show up in your RPE and you will train at the proper level for that day.