Target Heart Rate - Matrix Xur Manuel D'instructions

TARGET HEART RATE

The first step in knowing the right intensity for your training is to find out your maximum
heart rate (max HR = 211 – (0.64 × Age). The age-based method provides an average
statistical prediction of your max HR and is a good method for the majority of people,
especially those new to heart rate training. The most precise and accurate way of
determining your individual max HR is to have it clinically tested by a cardiologist or
exercise physiologist through the use of a maximal stress test. If you are over the age of 40,
overweight, have been sedentary for several years or have a history of heart disease in your
family, clinical testing is recommended.
This chart gives examples of the heart rate range for a 30-year-old exercising at 5 different
heart rate zones. For example, a 30-year-old's max HR is 211 – (0.64 x 30) = 192 BPM and 90%
max HR is 192 × 0.9 = 173 BPM.
USING THE HEART RATE FUNCTION
The heart rate function on this product is not a medical device. While heart rate grips can provide a relative estimation of your actual heart rate, they should not be relied on when
accurate readings are necessary. Some people, including those in a cardiac rehab program, may benefit from using an alternate heart rate monitoring system like a chest or wrist
strap. Various factors, including movement of the user, may affect the accuracy of your heart rate reading. The heart rate reading is intended only as an exercise aid in determining
heart rate trends in general. Please consult your physician.
Place the palm of your hands directly on the grip pulse handlebars. Both hands must grip the bars for your heart rate to register. It takes 5 consecutive heart beats (15-20 seconds) for
your heart rate to register. When gripping the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood pressure. Keep a loose, cupping hold. You may
experience an erratic readout if consistently holding the grip pulse handlebars. Make sure to clean the pulse sensors to ensure proper contact can be maintained.
WARNING!
Heart rate monitoring systems may be inaccurate. Over exercising may result in serious injury or death. If you feel faint, stop exercising immediately.
Console Supported Heart Rate Protocols
XER Bluetooth
XIR Bluetooth
XUR Bluetooth
ENGLISH
Workout
Target Heart Rate Zone
Duration
VERY HARD
< 5
min
90 – 100%
HARD
2 – 10
80 – 90%
MODERATE
10 – 40
70 – 80%
LIGHT
40 – 80
60 – 70%
VERY LIGHT
20 – 40
50 – 60%
15
Example THR Your
Recommended For
Zone (age 30) THR Zone
Fit persons and for athletic
173 – 192 BPM
training
154 – 173 BPM Shorter workouts
min
134 – 154 BPM Moderately long workouts
min
Longer and frequently repeated
115 – 134 BPM
min
shorter exercises
Weight management and
96 – 115 BPM
min
active recovery