Keys Fitness CM850EL - Manual (Page 11)

850 DISPLAY INSTRUCTIONS
CONTINUED
ENTER WEIGHT
Use the up and down arrows to set your weight, then press the
Enter key.
SELECT PROGRAM
Use the up and down arrows to scroll through the optional
programs. Once the desired program is displayed, press Enter.
WORKOUT TIME
Use the up and down arrows to select your workout time, then
press the Enter key.
PRESS ENTER TO BEGIN
You must press the Enter key again to begin your workout.
If you select the Fat Burn program, then you will also be
prompted for your workout time, age, and target heart rate
(see back of owner’s manual for more information on how to
calculate your target heart rate).
During both the Fit Test and Fat Burn programs, you will
need to maintain contact with the heart rate sensors as much
as possible.
Press the Program button at any time to reset the monitor.
During your workout, press the Enter key to toggle through
the displays. Leave in the Scan mode for the computer to auto-
matically cycle through all displays.
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 aer-
obic capacity naturally decreases as you age. This may vary from
one person to another, but use this number to find your approxi-
mate 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.
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