Keys Fitness KF-R2.0 - Manual (Page 22)

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PRESET PROGRAMS:
The console comes with 12 preset programs. After selecting user profile, use the +/- buttons until Program is selected (the word PRoGRAM
is displayed on top of the console lCD screen). Press MoDe button to confirm selection. Use the +/- buttons until desired program is blinking
(P1-P12) or simply press the quick key program selection. Press MoDe button to confirm selection. The console will now allow user to select
the level of workout (shown as bar level with adjacent number 1-10) by using the +/- buttons until the desired level is selected. Press MoDe but-
ton to confirm selection. Time will flash in the display. Use the +/- buttons to set desired time. Press MoDe to confirm selection. Repeat steps
for distance, calories, and pulse. Press START/SToP to begin exercising at any time. You can change the level at any time during your workout
session by pressing the +/- buttons.
WATT PROGRAM:
The watt program allows the user to set a target watt value. The unit will then keep this watt level constant. This means that if you exercise
quickly the tension will decrease. If you exercise slowly the tension will increase to maintain the watt value entered. After selecting user profile,
use the Up (+) or Down (-) buttons until the word WATT is blinking on top of the console lCD screen. Press mode to confirm selection. Adjust
the watt value by pressing the +/- buttons and press mode to confirm. Repeat steps for time, distance, calories, and pulse. Press START/SToP
to begin exercising at any time.
CHANGING BETWEEN US STANDARD AND INTERNATIONAL:
To switch console from Ml (Miles per hour) to KM (Kilometers per hour). First, press reset. Next, press both the Mode and Reset buttons at the
same time and hold for 2 seconds. The console will beep and will display the new setting (Ml for Standard and KM for Metric).
MONITORING YOUR HEART RATE:
To obtain the greatest cardiovascular benefits from your exercise workout, it is important to work within your target heart rate zone. The Ameri-
can Heart Association (AHA) defines this target as 60%-75% percent of your maximum heart rate. Your maximum heart rate may be roughly
calculated by subtracting your age from 220. Your maximum heart rate and aerobic capacity naturally decreases as you age. This may vary
from one person to another, but use this number to find your approximate effective target zone. For example, the maximum heart rate for an
average 40 year-old is 180 bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety on next page.
Before beginning your workout, check your normal resting heart rate. Place your fingers lightly against your neck, or against your wrist over the
main artery. After finding your pulse, count the number of beats in 10 seconds. Multiply the number of beats by six to determine your pulse rate
per minute. We recommend taking your heart rate at these times; at rest, after warming up, during your workout and two minutes into your cool
down, to accurately track your progress as it relates to better fitness. During your first several months of exercising, the AHA recommends aim-
ing for the lower part of the target heart rate zone-60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maximum heart rate may be too strenuous unless you are in top physical condition. exer-
cising below 60% of your maximum will result in minimal cardiovascular conditioning. Check your pulse recovery rate – If your pulse is over 100
bpm five minutes after you stop exercising, or if it’s higher than normal the morning after exercising, your exertion may have been too strenuous
Console Information