Keys Fitness CardioMax 835U - Manual (Page 11)

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To set the countdown function for Time,
Calories, or Distance:
Press the Mode key until the correct screen has been chosen.
Press the Set key until the desired reading appears in the window
you are setting.
If the countdown mode is set for the Time, Calories, or
Distance before your workout begins, then the console will alert
you when you have reached your goal with an audible beeping.
To turn off the alert, simply depress the Mode key. After the
countdown mode has reached your selected goal, it will then
begin counting upward. This will allow you to continue to track
your workout if you decide to keep exercising.
To set the high and low heart rate range:
Press the Mode key until the up or down arrow in the Pulse
window has been chosen. Press the Set key until the desired
reading appears in the Pulse window.
NOTE
Without signal for a period of 4 minutes, the LCD display will
automatically shut off. All information will be stored and appear
again once activity is returned.
Turn on the monitor by pressing any button or by beginning
exercise.
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exer-
cise workout, it is important to work within your target heart
rate zone. The American 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 page 20.
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 aiming 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 maxi-
mum heart rate may be too strenuous unless you are in top physi-
cal condition. Exercising below 60% of your maximum will result
in minimal cardiovascular conditioning.