Schwinn Airdyne AD6 - Manual (Page 17)

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START/STOP button- Starts a Program workout, confirms a selection, and ends a paused workout if held down for 3
seconds.
Increase () button- Increases a value (time or altitude) or moves through options
Remote Heart Rate Monitor
Monitoring your Heart Rate is one of the best procedures to control the intensity of your exercise. The Console can read
telemetry HR signals from a Heart Rate Chest Strap Transmitter that operates in the 4.5kHz - 5.5kHz range.
Note: The heart rate chest strap must be an uncoded heart rate strap from Polar Electro or an uncoded POLAR ® com-
patible model. (Coded POLAR ® heart rate straps such as POLAR ® OwnCode ® chest straps will not work with this
equipment.)
If you have a pacemaker or other implanted electronic device, consult your doctor before using a wireless chest
strap or other telemetric heart rate monitor.
Heart Rate Calculations
Your maximum heart rate usually decreases from 220 Beats Per Minute (BPM) in childhood to approximately 160 BPM by
age 60. This fall in heart rate is usually linear, decreasing by approximately one BPM for each year. There is no indication
that training influences the decrease in maximum heart rate. Individuals of the same age could have different maximum
heart rates. It is more accurate to find this value by completing a stress test than by using an age related formula.
Your at-rest heart rate is influenced by endurance training. The typical adult has an at-rest heart rate of approximately 72
BPM, where as highly trained runners may have readings of 40 BPM or lower.
The Heart Rate table is an estimate of what Heart Rate Zone (HRZ) is effective to burn fat and improve your cardiovas-
cular system. Physical conditions vary, therefore your individual HRZ could be several beats higher or lower than what is
shown.
The most efficient procedure to burn fat during exercise is to start at a slow pace and gradually increase your intensity un-
til your heart rate reaches between 60 – 85% of your maximum heart rate. Continue at that pace, keeping your heart rate
in that target zone for over 20 minutes. The longer you maintain your target heart rate, the more fat your body will burn.
The graph is a brief guideline, describing the generally suggested target heart rates based on age. As noted above, your
optimal target rate may be higher or lower. Consult your physician for your individual target heart rate zone.
Note: As with all exercises and fitness regimens, always use your best judgment when you increase your exercise
time or intensity.
20-24
FAT-BURNING TARGET HEART RATE
Heart Rate BPM (beats per minute)
Age
25-29
0
50
100
150
200
250
30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+
196
191
186
181
176 171
166
161 156
151
146
167
162
158 154
150
145
141
137
133
128
126
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
118 115
112
109 106 103
100 97 94 91 88