Nautilus EV7.18 User Manual
Page 20
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N
A
U
TI
LU
S
®
H
EA
R
T
R
A
TE
H
IL
L
C HA NG I N G T H E G A M E I N H EA LT H A N D F I T N E S S
™
18
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Heart Rate Hill Intervals Program
A great program that slowly increases and lowers
your heart rate as you exercise. In this program, you
defi ne a Work Target Heart Rate, Rest Target Heart
Rate and Total Exercise Time. At the beginning of the
program, your heart rate will gradually increase as
the resistance increases to bring you into your Work
Heart Rate Zone. As soon as you reach your Work
Heart Rate, the resistance will begin decreasing to
bring you into your Rest Target Heart Rate. Once
your Rest Target Heart Rate is reached, the cycle will
repeat. This continues through the entire program.
To use the Heart Rate Hill Intervals Program:
1. Press the PROGRAM Key to enter the program
selection menu. Use the UP/DOWN LEVEL keys to
select the HEART RATE HILL INTERVALS Program.
2. Press the ENTER Key to confi rm selection.
3. Enter your weight using the UP/DOWN LEVEL
Keys and press the ENTER Key to confi rm.
• Your weight is used to calculate the number
of calories burned during each minute of
exercise and the total number of calories
burned during the exercise session.
4. Enter your age using the UP/DOWN LEVEL Keys.
Press the ENTER Key to confi rm.
5. A default “Work” Heart Rate will be displayed.
This value will be 80% of your predicted maximum
heart rate (220 – Age X 80%). Press the ENTER
Key to accept this target or adjust higher or lower
using the UP/DOWN LEVEL Keys.
6. A default “Rest” Heart Rate will be displayed. This
value will be 65% of your predicted maximum heart
rate (220 – Age X 65%). Press the ENTER Key to
accept this target or adjust higher or lower using
the UP/DOWN LEVEL Keys.
7. Enter your total workout time using the UP/
DOWN LEVEL Keys. Press the ENTER Key to
begin your workout.
PROGRAMMING YOUR WORKOUTS