Life Fitness X3-0 - Manual (Page 22)

21
U
SING THE
H
EART
R
ATE
Z
ONE TO
M
AXIMIZE
W
ORKOUT
B
ENEFITS
Research shows that keeping the heart rate within a certain range while exercising promotes muscular and cardiovascular
conditioning for maximum health benefits. This range is between 60 percent and 85 percent of a given user’s theoretical
maximum heart rate. The maximum rate varies by age. To calculate it, subtract the user’s age from the number 220.
For example, the theoretical maximum heart rate for a 35-year-old user would be 185 beats per minute (bpm) because
220-35=185. Therefore, the optimal heart rate range or zone for a 35-year-old user would be between 111 bpm
(185 x .60) and 157 bpm (185 x .85).
NOTE: Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program.
To monitor the heart rate during a workout, wear the wireless chest strap and monitor heart rate on the console.
S
WITCHING THE
C
ONSOLE
D
ISPLAY TO
M
ETRIC
U
NITS
By default, the cross-trainer’s console displays the workout statistic of distance in English units. It is possible to switch
to metric units. When the console is shut down, remove the four screws that attach the console to the console support
assembly column. Carefully turn the console upside down and flip the “English/Metric” switch that appears in the back
of the console to the “Metric” setting. Re-attach the console to the support assembly column. Restart the cross-trainer.