Landice Finest Treadmills Treadmill User Manual
Contents
1. 200 250 VOLT TREADMILLS Treadmills marked 200 250 VAC are intended for use on a circuit having a nominal rating more than 120V and are factory equipped with a specific cord and plug to permit connection to a proper electric circuit Make sure the product is connected to an outlet having the same configuration as the plug No adapter should be used with this product If the product must be reconnected for use on a different type of electric circuit qualified service personnel should make the reconnection DANGER Improper connection of the equipment grounding connector can result in a risk of electric shock Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly grounded Do not modify the plug provided with the product If it will not fit in the outlet have a proper outlet installed by a qualified electrician Table of Contents Basics IMtTrO UC OM rr ra A A AAA AAA A 1 Assembly Instructions coc E ew Na oe Re rece Wir e ree eae sa oe sie eo tao esa 2 Getting Started uterina rca rte Py ESA EAN PATER UE PH equi evo Pide 4 Manual M66 PPP 5 Heart Rate Monitoring OVerVleW deesse A Gas baw A A A AAA scien es sade RE esa edie 6 My Target Heart Rate Lo miii A ee nw A a e Pa dos ada 7 Heart Monitors Wireless and Acculrack lsseeseeeeeeeeeeeee ehh 8 Getting The Most Out of Your Workouts Should You Walkiot RUN 3 evo erar EE Pa aha An dead 10 Optimizing Your Workouts s2. DISTANCE Miles logged on treadmill ELEVATION Incline of treadmill CALORIES Total calories burned PULSE User s current pulse PACE User s Current Mile Pace TIME O DISTANCE O ELEVATION O CALORIES O PULSE O PACE Minutes Seconds Kilometers when in metric Percent Grade Based on user s weight Optional Feature see Heart Rate Monitoring Minutes Seconds Heart Rate Monitoring OPTIONAL The Sport Trainer treadmill offers a wireless heart rate monitoring device to give you feedback on how your body is affected by your workout We will take a look at a few basic concepts of heart rate monitoring so you can better understand how it all works and how to maximize its use to allow you to reach the fitness level you desire What is exercise intensity Exercise intensity is simply a measure of how hard you are working at a given time during exercise The American College of Sports Medicine ACSM the world s leading medical and scientific authority on sports medicine and fitness recommends that every individual involved in an exercise program know how hard his her body is working during exercise Your heart provides key information for determining how intensely you are working during exercise Your heart rate how many times your heart beats per minute is really an efficiency rating for your entire body The number of times your heart beats during each minute of exercise is a measurement of the intensity of the exercise If y
3. and repair 5 Keep the power cord away from heated surfaces Be sure the line cord has plenty of slack and does not get pinched underneath the treadmill when it elevates and de elevates 6 Never operate the treadmill with the motor cover air openings blocked Keep the air openings free of lint hair and dust 7 Never drop or insert any object into any opening Be sure no objects are near or underneath the moving treadbelt when you are using the treadmill 8 Do not use outdoors 9 Do not operate where aerosol spray products are being used or where oxygen is being administered 10 Connect this appliance to a properly grounded dedicated outlet only 11 To disconnect press the STOP button remove the Safety Key and unplug the unit from the wall outlet GROUNDING INSTRUCTIONS This product must be grounded If it should malfunction or break down grounding provides a path of least resistance for electric current to reduce risk of electric shock This product is equipped with a cord that has an equipment grounding conductor and a grounding plug The plug must be plugged into an outlet that is properly installed and grounded in accordance with all local codes and ordinances 120 VOLT TREADMILLS Treadmills marked 120 VAC are intended for use in a nominal 120 volt circuit with a grounding plug Make sure the product is connected to an outlet having the same configuration as the plug No adapter should be used with this product
4. spacer between cover and frame Plug treadmill into a dedicated 15A outlet Walk on treadmill at approximately 2 5 mph for 20 to 45 minutes to properly walk in lubricant Getting Started Make sure you have read and understand this owner s manual Now you are ready to begin Start by straddling the treadbelt with one foot on each traction strip Press the button The treadbelt will begin to move at 0 5 mph You will be asked to enter your weight defaulting to 155 lbs The center display will show Note Your body weight is used to calculate calories burned during a workout Press IA to scroll to your body weight Once your weight is displayed press or wait three seconds to begin your workout The center display now shows the time statistic and you are now in Manual Mode where you control speed and elevation c gt Note To switch from English to Metric units and vice versa press the Speed key Grade and START at the same time while treadmill is OFF Manual Mode Upon exiting the weight input screen the treadmill enters the Manual mode In this mode you control all of the treadmill functions Any changes in speed or elevation will be a direct result of you touching the control panel In the Manual mode you can view one of the 6 statistics by pressing osa or all of them by holding osa and activating the scan feature DISPLAY Display options TIME Time logged on treadmill
5. speed up treadmill to 5 mph Then while jogging lightly check for any sudden slipping hesitating of the treadbelt Repeat treadbelt tensioning instructions if required MOTOR DRIVE BELT TENSIONING pre set from factory The drive belt is tensioned by a nut located under the motor pan This nut is screwed to a hook which is attached to the motor bracket By turning the nut clockwise you will tighten the nut pulling down the motor bracket which will tighten the drive belt DO NOT OVER TIGHTEN If you over tighten this belt you will snap the motor shaft To measure the tension twist the drive belt between the motor and the drive roller The ideal tension will allow you to twist the drive belt 45 If you can twist the belt past 45 it is too loose If you cannot twist the belt to at least 45 it is too tight WARNING Moving parts can cause serious damage Be sure to unplug treadmill before placing hands underneath the treadbelt TREADMILL LUBRICATION amp CLEANING It is recommended that you vacuum around and underneath the treadmill on a monthly basis Your treadmill will last longer and look better if you wipe the sweat off the unit after each workout Lubrication is not required on residential treadmills In institutional settings Landice recommends lubricating the underside of the treadbelt with Landice SlipCoat on a monthly basis MOTOR BRUSHES Motor brushes should be checked every six months on institutional treadmills and
6. to stick with than running Heavy users should always walk until they ve shed some extra pounds and are closer to their desired body weight Extra weight means extra stress on joints and muscles which in turn means residual muscle soreness If youre concerned about getting a tough workout and don t think walking is adequate try walking up a hill You can get just as much cardiovascular intensity heart rate and breathing response from walking as you can from running Don t fool yourself with preconceived notions about walking you can sweat just as much by walking as by running Take it easy Walk Lose weight in comfort Avoid being sore and discouraged After you ve reached your target weight reevaluate If you like walking and want to stick with it terrific On the other hand if some running is appealing try it out and see what it s like Just remember that walking will get you fit and keep you fit 10 Getting the Most Out of Your Workouts FREQUENCY OF EXERCISE Walkers Walk 3 6 times a week 20 60 minutes per day Runners Run 3 5 times a week 20 60 minutes per day DURING YOUR WORKOUT Stay in the middle portion of the treadbelt Monitor your breathing Can you carry on a normal conversation or are you out of breath If you use the heart rate method of monitoring intensity are you within the heart rate zone Change the speed and incline as needed to stay within the breathing and heart rate criteria AFTER Y
7. you accidentally fall while exercising 6 Test the emergency stop safety key on a regular basis by pulling on the cord and ensuring that the treadbelt comes to a complete stop 7 Always remove the safety key from the treadmill when you are through exercising especially if children are present This will prevent them from accidentally starting the treadmill 8 Be sure to familiarize yourself with this manual Look it over carefully Be sure you understand the control panel oper ation before using the treadmill When using an electrical appliance basic precautions should always be followed Read all instructions before using DANGER Always unplug the treadmill before cleaning or removing the motor cover To reduce the risk of electric shock in the event of an electrical storm always unplug the treadmill from the electrical outlet immediately after using SAVE THESE INSTRUCTIONS Important Safety Instructions WARNING To reduce the risk of electric shock or injury to persons 1 An appliance should never be left unattended when plugged in Unplug from outlet when not in use 2 Close supervision is necessary when this unit is used by or near children or disabled persons 3 Use this treadmill only for its intended use as described in this manual 4 Never operate this treadmill if it has a damaged cord or plug if it is not working properly or if it has been damaged Call your selling dealer immediately for examination
8. 16 hex head bolts at the back end of the treadmill Tightening clockwise the adjustment bolt on the side of the machine that the belt has moved towards and loosening the bolt on the opposite side an equal amount will cause the belt to move towards the center Adjustments should be made with the treadmill running and should be made in 1 4 turn increments Allow at least 30 seconds for the belt to stabilize between each adjustment Run the belt at high speed 6 8 mph To insure proper belt tracking and alignment the treadmill must be placed on a stable and level surface A yellow warning label will show at the rear of the treadmill when the treadbelt is not tracked correctly L8 and L9 only TREADBELT TENSIONING pre set from factory but may need adjustment during installation Need for tension is indicated by uneven belt speed and may be sensed by sudden stopping of the treadbelt when your foot comes down on the belt To check belt tension run treadmill at 1 mph Then walk on machine If belt does not feel like it is slipping hesitating then belt is tensioned correctly If belt slips hesitates then belt is not fully tensioned The same hex head bolts used for tracking also tension the treadbelt To tighten the treadbelt turn both bolts clockwise exactly the same amount a 1 4 turn at a time Failure to turn them equally will affect belt tracking DO NOT OVER TIGHTEN Continue checking for treadbelt slipping Once treadbelt is fully tensioned
9. OUR WORKOUT Drink a large glass of water you ll recover faster Do some light stretching exercises Record that you completed the workout on your calendar KEEPING TRACK OF PROGRESS Keep a calendar that shows scheduled and actual workouts Record every workout you complete Compare planned with actual workouts completed Aim for 9096 completion If you re averaging less than 9096 reevaluate your schedule and examine why you re missing 1096 of your workouts and the extra benefits from those missing workouts CALORIE COMPUTATIONS Calories and calories hour are calculated using the formulas developed by the ACSM There are two different equations One is for walking and one for running The ACSM uses the walking equation for speeds less than or equal to 3 7 mph The running equations are used for speeds in excess of 3 8 mph The computations are based on a 150 pound person which is a close enough estimate for most people If you wish the equations to be more precise you may enter your weight into the treadmill see Getting Started Treadmill Maintenance DANGER Lethal voltages and moving parts capable of causing serious injury are exposed when the drive housing cover is removed Under no circumstances should the motor cover be removed except by a Landice factory authorized technician TRACKING pre set from factory but may need adjustment during installation The treadbelt is tracked by means of the two 9
10. Sport Trainer Owner s Manual AE EE s HER LANDICE E E ARI A lt HLANDICE Crafting the World s Finest Treadmills PART NUMBER 72071 Before you start the treadmill The red Safety Key must be magnetically connected to the front of the display panel During operation removing the Safety Key will cause the treadbelt to stop until it s replaced To start the treadmill Pressing START powers up the treadmill and all displays will light The treadbelt will begin moving at 0 5 mph 0 8 km h To pause the treadmill Pressing PAUSE will cause the treadbelt to stop but all statistical information will be preserved Press either START to resume or QUICK SPEED to a desired speed see using the QUICK KEYS To turn off the treadmill Pressing STOP stops the treadbelt The treadmill will shut off and all current statistical information will be cleared To change speed Hold speed key down to increase speed Holding speed key depressed for longer than 2 seconds causes the speed to increase at a faster rate Hold speed key down to decrease speed Holding speed key depressed for longer than 2 seconds causes the speed to decrease at a faster rate To change grade Hold grade key down to increase elevation Release the button when the display indicates the desired elevation setting Hold grade key down to decrease elevation Release the button
11. after six years on home units Service Check List Tension and track treadbelt Lubricate belt and vacuum treadmill Check drive belt tension Check motor brushes Appendix A Medrail Installation Insert the side rail into the upper Fit the side rail to the bottom rail clamp and tighten the bolt rail clamp using a 1 2 socket Do not over tighten Use a soft mallet to firmly set the Use a 3 16 allen wrench to tighten rails inside the clamp the rail clamp bolts Return to Step 9 in Assembly Instructions LANDICE Crafting the World s Finest Treadmills 111 Canfield Avenue Randolph NJ 07869 1 80
12. ails for shipping Remove them Attach both handrails by first hand starting the bolts through the upright and then using a 1 2 socket Leave about 1 8 of slack DO NOT TIGHTEN FLUSH TO SURFACE Assembly Instructions STEP 1 STEP 2 STEP 3 STEP 4 Unbolt treadmill from pallet Cut the box off the pallet Unstrap the treadmill Secure upright to frame Remove the metal strapping around the box Using a razor blade knife cut the box just above the bottom row of brass staples along all sides of the box DO NOT cut through the center of the box as you could damage the treadmill Remove the box and discard After mounting both handrails gently lower the curved crossbar into position between them Fach end of the crossbar should cover the two smaller access holes that are cut into the handrails Leave contact heart rate connection harness hanging for now The treadmill components are held together with plastic strapping Carefully cut and remove the strapping Remove the treadmill upright and accessory boxes from the treadmill Lift the treadmill off the pallet Carefully remove the upright side cover from the upright assembly Slide the upright down onto the 8 side frame bolts Tighten bolts with a 7 16 extended socket STEP 6 STEP 7 STEP 8 Place crossbar Secure crossbar Secure Hand Rail Using an extended 2 socket carefully guide the 2 inch bolt with l
13. g OPTIONAL Why should monitor exercise intensity Your heart is the most important muscle in your body and like all muscles must be exercised regularly to remain strong and efficient According to fitness experts exercise is more effective when you work out in a specific heart rate range or zone This is referred to as your Target Heart Rate Zone THRZ and is reflected by the number of beats per minute your heart pumps This zone can vary greatly depending on your age fitness level and various other factors If your heart rate is too low during exercise your body reaps little or no benefit This means you re not likely to see the results you want like weight loss or increased endurance If your heart rate is too high during exercise you may tire too quickly and become frustrated or even run the risk of injury Monitoring exercise intensity helps you to stay at a level of exercise that allows you to accomplish your goals In fact the ACSM recommends that in order to get the most benefit from your cardiovascular exercise you should work within your THRZ for at least 20 to 60 minutes per workout 3 to 5 times per week Knowing your exercise intensity heart rate will allow you to work at the right level of exercise to accomplish this How do I determine my Target Heart Rate Z Your THRZ represents the minimum and maximum number of times your heart should beat in one minute of exercise The ACSM recommends that all individuals should
14. he Sport Trainer offers two separate heart rate monitoring systems The wireless heart rate chest strap transmitter OPTIONAL and the AccuTrack Contact Heart Rate Monitoring System OPTIONAL Heart rate monitors KEEPS YOU SAFE Exercising too hard can put you at risk for injury A heart rate monitor reminds you of the safe and effective heart rate intensity at which you should exercise and warns you when your workouts go too far KEEPS YOU IN YOUR ZONE If you want to reach your exercise goals it s important to stay in your target heart rate zone during workouts A heart rate monitor is your constant reminder of the intensity and quality of each workout session SAVES YOU TIME Our heart rate monitor is wireless and easy to use so you can view valuable heart rate information at any time during exercise without interrupting or stopping your workout WIRELESS HEART RATE CHEST STRAP TRANSMITTER shown below To use the Wireless Chest Strap follow these steps SECURE THE CHEST STRAP Center the transmitter on the chest as high under the pectoral muscles breasts as possible Tighten the strap so that the belt is as tight as possible without being uncomfortable APPLY CARDIO GEL TO THE ELECTRODES A tube of Landice Cardio Gel was shipped with your Sport Trainer ELECTRODES treadmill Pull the belt away from your chest and apply a small dab to each electrode This will ensure a strong electrical contact between the transmitte
15. ight cover to upright Working from top to bottom snap the upright cover into place Press the plastic end cap into the upright carefully fitting the plastic pins into the small bosses in the aluminum Align the upright cover beneath the end cap and install the Phillips head screw Tighten the Phillips head screw until side cover aligns with endcap Do not over tighten STEP 14 STEP 15 STEP 16 Route the wire harness Adjust the treadbelt Install motor cover HOME TREADMILL Route the wire harness underneath the elevation motor and secure with harness restraint clip provided Plug connector into circuit board until it snaps into place COMMERCIAL TREADMILL Route the wire harness behind the elevation motor and secure with harness restraint clip provided Plug connector into circuit board until it snaps into place The treadbelt is tracked and tensioned via the take up screws located at the back of the treadmill Check the tension of the treadbelt At proper tension you should be able to place your hand between the belt and deck and reach the center of the treadmill If you cannot reach the center the belt is too tight and must be loosened If your hand reaches past the center the belt is too loose and must be tightened Remove the black motor cover screws in the side of the frame Place motor cover onto treadmill Attach motor cover with Phillips head screws provided Place rubber
16. l out your warranty registration card and mail it in today Landice backs your treadmill with a strong warranty For the factory to respond to any problems you may have we need your warranty information on file Do it today Landice will send you a complimentary Landice T shirt upon receipt of your warranty registration card SELECTING A LOCATION Install your treadmill in a climate controlled room Allow a minimum clearance of 18 inches on each side of the treadmill Allow a minimum clearance of 4 feet at the rear of the treadmill Failure to leave ample clearance at the rear of the treadmill could result in the user becoming trapped between the treadmill and the wall should the user accidentally trip and fall while exercising Be sure the line cord has plenty of slack and does not get pinched underneath the treadmill when the treadmill elevates up and down Make sure the treadmill is plugged into a dedicated line On L7 treadmills it is necessary to remove the bolts which hold the treadmill to the pallet Start by removing the top bolts Lay the treadmill on the ground and then remove the bottom bolts by placing the treadmill on your toolbox With the bolts removed the treadmill will be free to move around in the box STEP 5 Prepare to install hand rails For Med Rail Installation In steps 5 8 handrails simply refer to the 4 black clamps The handrail mounting bolts have been threaded into the r
17. ock washer into the big access hole in the side of the handrail Once the bolt reaches the crossbar tighten it Repeat this step with the other handrail Press the dome plugs into the large access holes on the side of the handrails Finish tightening the handrail bolts from STEP 5 Note Med Rails go to appendix A on page 30 Assembly Instructions OPTIONAL Contact Heart Rate Assembly Skip to Step 11 if treadmill has standard crossbar STEP 9 STEP 10 Connect contact bar Ground contact bar Feed the contact heart rate harness through the access hole in the inside of the left upright insert strain relief provided Feed harness up into the control panel Pull back the membrane and connect harness to white 3 pin connector on side of display board Unscrew the unused screw on the top of the upright where the contact harness enters the control panel Feed the screw through the green grounding wire eyelet and rescrew it back into place Put the membrane back into place STEP 13 Check drive belt tension Check the tension on the drive belt by placing the drive belt between your thumb and forefinger and twisting The proper twist is 45 If the belt needs to be adjusted use a 7 16 socket and turn the bolt underneath the motor pan attached to the motor s hook screw STEP 11 STEP 12 Snap upright cover Install upright end cap Y Carefully align the upr
18. our heart rate is low exercise intensity is low if your heart rate is high your exercise intensity is high What is maximum heart rate Maximum Heart Rate MHR is the maximum attainable heart rate your body can reach before total exhaustion True maxi mum heart rate is measured during a fatigue or stress test This test must be done in a clinical setting and is not practical or accessible for most people Fortunately your maximum heart rate can be established with a high degree of accuracy using the following simple formula Estimated Maximum Heart Rate 220 minus your age If John is 35 years old what is his estimated maximum heart rate John s Estimated Maximum Heart Rate WARNING The use of this formula assumes no underlying heart or respiratory disease or other condition which could be adversely affected by exercise Consult your doctor before using this chart 185 beats per minute is the estimated maximum number of times John s heart can beat before his body would fatigue or max out This number is extremely helpful because it tells us the absolute highest exercise intensity John can handle before his body wears out The ACSM says that during exercise John should keep his heart rate below his maximum so that he will not become exhausted and have to quit In fact the ACSM gives John a specific percentage range of his maximum heart rate to exercise in known as his Target Heart Rate Zone Heart Rate Monitorin
19. r and your chest The Heart Rate Transmitter works best against bare skin Since sweat saltwater is an electrical conductor the transmitter will work over a T shirt if the shirt is wet with sweat If you are having trouble getting an accurate pulse reading try wearing the belt against bare skin CARE AND MAINTENANCE The transmitter activates when the belt is properly wetted In order to conserve battery life wipe the electrodes dry when not in use Clean monthly with mild soap and water and wipe dry Do not use abrasives in cleaning as they can cause permanent damage to the electrodes Do not bend or stretch the electrode strips especially when storing the belt transmitter AccuTrack Contact Heart Rate Monitor OPTIONAL The AccuTrack Contact Heart Rate Monitoring System can be used in place of the wireless chest strap to perform any of the following functions Monitor your Time in Zone Help you maintain your Target Pulse Maximize workout efficiency 1 Use the NEXT button to switch to one of the three screens that shows Pulse see above 2 Grab on to the pulse grips 3 As soon as you put your hands on the grips a heart will beat on the display This indicates that the system has been activated 4 The heart will beat briefly and then display your heart rate Your heart rate will be continuously monitored while your hands remain on the grips NOTE If you are wearing the wireless chest strap the AccuTrack sys
20. tem will override the wireless signal while your hands are on the bar Once you release the AccuTrack bar the treadmill then default back to the wireless chest strap signal The AccuTrack system is designed to be used at walking speeds A natural running motion involves using your arms to maintain balance Since contact heart rate systems require your arms to remain stationary we recommend using the system only at speeds of less than approximately 4 mph 6 4 km h or the fastest speed at which you are comfortable walking Getting the Most Out of Your Workouts Should you walk or run This depends on several things such as body weight fitness goals and what you like to do Walking is the safest most compatible form of exercise for most people If you re just starting out are new to exercise or participate in aerobic activities less than three times per week we recommend that you walk On the other hand if you re an experienced runner stick with your program use your treadmill the way you want Here are some considerations to keep in mind 1 If you re interested in weight control walking can burn as many calories as a moderate running pace To get a very small increase in caloric expenditure you have to run fast and for most people the extra effort isn t worth it Your chance of losing weight successfully is far greater with walking Walking increases your daily caloric expenditure raises your metabolism and is easier
21. tes bkestreRe ges eb am ad ood dr UI e TEREE E PEE CC OB Mesa 11 Maintenance MiatintenaniGes A E dns EORR EP D aU EE REPERI Hd we doe ad 12 Appendices Appendix A Medrail Installation 2 i ir cerne exe aerae A Rad Ad e ees 13 Introduction Congratulations You ve made a very smart investment Your Sport Trainer treadmill is a high quality fitness tool that will give you years and years of fitness benefits One of the great things about the Sport Trainer is its diversity of applications It s terrific for just starting out on a walking program or easy jog In the case of a veteran runner it s the exact prescription needed for precision interval training to lower your 10K time Regardless of the application unpleasant weather is not an obstacle Cold windy wet days will never discourage you again nor will the heat and humidity of the summer months If you re the type of person that likes to do two things at once now you can watch your favorite program on TV or keep an eye on your kids and take care of your health at the same time Your treadmill was a smart purchase but you already knew that so let s move on and get started BEFORE YOU BEGIN These are some things you should do before you start to exercise on your treadmill INSTRUCTION MANUAL Be sure to familiarize yourself with this manual Look it over carefully Be sure you understand the control panel operation before using the treadmill WARRANTY INFORMATION Fil
22. when the display indicates the desired elevation setting To view different statistics Press DISPLAY to choose a different statistic to be displayed Hold DISPLAY to activate the statistic scan feature Important Safety Instructions WARNING Failure to observe the following operating instructions can result in serious injury 1 Ifyou are suffering from any illness condition or disability which affects your ability to run walk or exercise do not use this product without consulting your doctor first 2 Ifyou are suffering from any illness condition or disability which affects your ability to run walk or exercise do not use this product without supervision present Failure to do so can result in serious injury should you fall while the treadbelt is moving 3 Failure to leave ample clearance around the treadmill could result in the user becoming trapped between the treadmill and a wall resulting in burns or other serious injury from the moving treadbelt Allow a minimum clearance of 18 inches on each side of the treadmill Allow a minimum clearance of 4 feet at the rear of the treadmill 4 Never stand on the treadbelt when starting the treadmill A sudden start could cause you to lose your balance Always stand with one foot on each side rail until the belt starts moving 5 Always wear the emergency stop safety strap securely around your wrist while exercising Failure to do so can result in severe injuries should
23. work within a Target Heart Rate Zone of 60 to 85 of Maximum Heart Rate This means that your heart rate during exercise should not fall below 60 or rise above 85 of your maximum heart rate Let s look at John from our earlier example John is 35 years old so his estimated maximum heart rate is 220 minus 35 or 185 beats per minute bpm The ACSM says that John should exercise between 60 and 85 of 185 beats per minute to stay in his THRZ Let s determine John s THRZ John s Estimated Maximum Heart Rate 185 bpm Lower Target Limit 185 MHR X 0 6 111 bpm Upper Target Limit 185 MHR X 0 85 157 bpm John s Target Heart Rate Zone 111 157 bpm 111 157 beats per minute is the range or zone John will want to keep his heart rate in during exercise in order to achieve his goals If John is a beginning exerciser he ll want to stay at the low end of his THRZ If John is a more advanced exerciser he may want to work at the higher end of his THRZ to challenge himself more DIFFERENT INTENSITY LEVELS WITHIN A TARGET HEART RATE ZONE Beginner 60 of MHR Weight Loss 75 of MHR Aerobic 85 of MHR What is a heart monitor A heart monitor is a device that calculates your pulse It detects your pulse through two small electrodes that touch your skin and transmit the signal to a receiver in the treadmill Some heart monitors are built onto treadmills metallic grips while others work wirelessly chest strap Heart Rate Monitors OPTIONAL T
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