Hand Pulse Grips
Your XBR95 upright bike has built-in hand pulse grips located on the handles next to either side of the console. To monitor your heart rate, simply grasp both hand pulse grips ensuring steady contact is made between your hands and the metal contact pads for at least 10 seconds. Once the machine has detected your pulse, the heart rate will be display in the “Pulse” section on your screen.
Using the Pulse Display
The pulse (heart rate) readout will display your current heart rate in beats per minute during your workout. You must use the chest strap-style heart rate monitor (included with your purchase) or the hand pulse grips. Pulse value displays anytime the upper display is receiving a pulse signal.
Heart Rate Programs
To start a Heart Rate Program, follow the instructions below.
- Press the HR 1-2 program key, then use the + or - keys until message window displays HR-1 or HR-2. Press ENTER to select.
- The message window will ask you to enter your age. Enter your age using the level + or - keys then press the ENTER key to accept the new number and proceed.
- You are now asked to enter your weight. Adjust the weight setting using the level + or - keys.
- Next is time. Adjust the time setting using the level + or - keys. Press ENTER to continue.
- You are now asked to select the Target Heart Rate Level. Adjust the target level and then press ENTER. During the workout the product will adjust resistance to keep you near this heart rate.
- Now you are finished editing the settings and can begin your workout by pressing the START key. You can also go back and modify your settings by pressing the STOP key to go back one level, or screen.
- If you want to increase or decrease the target heart rate at any time during the program press the level + or - keys.
After selecting your target heart rate, the program will attempt to keep you at or within 3-5 heartbeats per minute of this value. Follow the prompts that display on the console to maintain your selected heart rate value.
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.