Heart rate zone, Meaning of % grade – Cybex CX-445T User Manual
Page 23
Cybex 445T Treadmill Owner’s Manual
Operation
Page 3-8
Heart Rate Zone
Heart Rate is described by the number of times your heart beats in a minute. At rest, the
average adult will have a heart rate of about 72 beats per minute (bpm). As one begins to
exercise, heart rate increases and continues to increase as exercise intensity or difficulty
increases.
Monitoring your heart rate is an effective way to control the intensity of your workout and
subsequently the results it will have. Whether you are a new participant or one with a great
deal of experience, weight loss and other performance goals can be achieved by controlling
the intensity of your workout.
The American College of Sports Medicine
recommends that healthy adults exercise
between 55 and 85% of their heart
rate max. Your heart rate max can be
estimated by subtracting your age from
220. Multiply that estimated heart rate
max by .55 to estimate the lower end
of your heart rate training zone. Then
multiply your estimated heart rate max
by .85 to estimate the higher end of your
training zone. This heart rate training
zone gives you a range of intensities at
which to exercise.
NOTE: A label is located on the console
to remind you what the heart
rate zone is while you are
working out.
See Figure 4.
Meaning of % Grade
A 1% grade is not the same as a 1
degree incline. The % grade is the
relationship of the measurement of rise over the measurement of run (also called slope).
For example, a 1 foot (meter) rise in height over a length of 100 feet (meters) is a 1% grade.
Expressed as a mathematical formula, the grade is calculated as follows:
1 ft. (m) / 100 ft. (m) = 0.01 = 1%
With respect to treadmills, the percent grade is roughly equal to the increase in height (rise) of
the treadmill divided by the length (run) of the treadmill.
Figure 4
This decal shows heart rate based on
percentage and age.
DE-18556-4
220 - Age = Max Heart Rate
Heart Rate Zone
200
180
160
140
120
60
Age
80
100
Beats
Per
Minute
20
30
40
50
60
70
Max
85%
65%
Max
85%
65%