Xterra FS5.3e User manual

FS5.3e ELLIPTICAL
OWNER’S MANUAL
PLEASE CAREFULLY READ THIS ENTIRE MANUAL BEFORE OPERATING YOUR NEW ELLIPTICAL

Table Of Contents
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2
3
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6
11
20
21
ATTENTION
THIS ELLIPTICAL IS INTENDED FOR RESIDENTIAL USE ONLY AND IS
WARRANTED FOR THIS APPLICATION. ANY OTHER APPLICATION VOIDS
THIS WARRANTY IN ITS ENTIRETY.
Product Registration
Important Safety Instructions
Important Electrical Instructions
Important Operation Instructions
Features
FS5.3e Assembly Instructions
Operation of Your Console
General Maintenance
Manufacturer’s Limited Warranty

FS5.3e Elliptical
1
Record Your Serial Number
Please record the Serial Number of this tness product
in the space provided below.
Serial Number
Register Your Purchase
The self-addressed product registration card must be completed in full and returned to
XTERRA Fitness. You can also go to www.xterratnessstore.com/warrantyreg.html
to register online.
Thank you for your purchase of this quality elliptical from XTERRA Fitness. Your new
elliptical has been manufactured by one of the leading tness manufacturers in the world.
XTERRA Fitness will do all we can to make your ownership experience as pleasant as
possible for many years to come. If you have questions, or if parts are missing or damaged,
or you require customer service, call [phone]. Please have your model number and
serial number handy when you call.
Please take a moment to record where you purchased your machine, as well as the date of
purchase for future reference. We appreciate your condence in XTERRA Fitness and we
will always remember that you are the reason that we are in business. Please complete and
mail your registration card today and enjoy your new elliptical.
Yours in Health,
XTERRA Fitness
Congratulations On Your New Elliptical and Welcome to the XTERRA Fitness Family!
Product Registration
FS5.3e_20130610
Purchase Location
Purchase Date

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FS5.3e Elliptical
• To disconnect, turn all controls to the off position, then remove the plug from the outlet.
• Do not operate equipment on deeply padded, plush or shag carpet. Damage to both carpet and
equipment may result.
• Before beginning this or any exercise program, consult a physician. This is especially important for
persons over the age of 35 or persons with pre-existing health conditions.
• Keep hands away from all moving parts.
• The pulse sensors are not medical devices. Various factors, including the user’s movement, may affect the
accuracy of heart rate readings. The pulse sensors are intended only as exercise aids in determining heart
rate trends in general.
• Do not attempt to use your equipment for any purpose other than for the purpose it is intended.
• Wear proper shoes. High heels, dress shoes, sandals or bare feet are not suitable for use on your
equipment. Quality athletic shoes are recommended to avoid leg fatigue.
Important Safety Instructions
When using an electrical appliance, basic precautions should always be followed, including the following:
Read all instructions before using this appliance.
DANGER - To reduce the risk of electric shock:
1. Always unplug this appliance from the electrical outlet immediately after using and before cleaning.
WARNING - To reduce the risk of burns, re electric shock, or injury to persons:
1. An appliance should never be left unattended when plugged in. Unplug from outlet when not in use, and
before putting on or taking off parts.
2. Do not operate under blanket or pillow. Excessive heating can occur and cause re, electric shock, or injury
to persons.
3. Close supervision is necessary when this appliance is used by, on, or near children, invalids, or disabled
persons.
4. Use this appliance only for its intended use as described in this manual. Do not use attachments not
recommended by the manufacturer.
5. Never operate this appliance if it has a damaged cord or plug, if it is not working properly, if it has been
dropped or damaged, or dropped into water. Return the appliance to a service center for examination and
repair.
6. Do not carry this appliance by supply cord or use cord as a handle.
7. Keep the cord away from heated surfaces.
8. Never operate the appliance with the air openings blocked. Keep the air openings free of lint, hair, and the
like.
9. Never drop or insert any object into any opening.
10. Do not use outdoors.
11. Do not operate where aerosol (spray) products are being use or where oxygen is being administered.
12. Connect this appliance to a properly grounded outlet only.
13. The appliance is intended for household use.
SAVE THESE INSTRUCTIONS - THINK SAFETY!
Fitness Equipment Safety Instructions
CAUTION!! Please be careful when unpacking the carton.
Failure to follow all guidelines may compromise the effectiveness of the exercise experience, expose
yourself (and possibly others) to injury, and reduce the longevity of the equipment.

FS5.3e Elliptical
3
WARNING!
• NEVER remove any cover without rst disconnecting AC power supply.
• If A.C. voltage varies by ten percent (10%) or more, the performance of your elliptical may
be affected. Such conditions are not covered under your warranty. If you suspect the volt-
age is low, contact your local power company or a licensed electrician for proper testing.
• NEVER expose this elliptical to rain or moisture. This product is NOT designed for use
outdoors, near a pool or spa, or in any other high humidity environment. Maximum
environmental ratings are 40-120 degrees Fahrenheit, 95% humidity non-condensing (no
water droplets forming on surfaces).
• NEVER operate this elliptical without reading and completely understanding the results of
any operational change you request from the computer.
• Understand that changes in resistance do not occur immediately. Set your desired level on
the computer console and release the adjustment key. The computer will obey the
command gradually.
• NEVER use your elliptical during an electrical storm. Surges may occur in your household
power supply that could damage elliptical components.
• Use caution while participating in other activities while using your elliptical such as
watching television, reading, etc. These distractions may cause you to lose balance,
resulting in serious injury.
• Always hold on to a handlebar while making control changes.
Important Electrical Instructions
Important Operation Instructions
The FS 5.3e has a manually adjustable incline feature that will further increase the variety of
your workouts. Lift up on the handle located at the bottom, middle of the unit. The mechanism
will click at level 2. If you continue to pull upwards, it will click into level 3. If you pull higher, it
will click again, allowing you to drop it back to level 1 or the at position. When the incline is
at its lowest position you get a normal elliptical workout. As the incline increases, you will feel
your knees rise higher with each step which changes the muscle emphasis.
Incline Adjustment
The elliptical is equipped with transport wheels, which are engaged when the rear of the
elliptical is lifted.
Transportation
Features

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FS5.3e Elliptical
FS5.3e Assembly Pack Checklist
Hardware Step 1
#103. 3/8” x 3/4”
Hex Head Bolt
(2 pcs)
#102. 5/16” x 2-1/4”
Hex Head Bolt
(4 pcs)
#104. 3/8” x 1-1/2”
Hex Head Bolt
(2 pcs)
#116. M5 x 10mm
Phillips Head Screw
(4 pcs)
#105. 3/8” x 2-1/4”
Hex Head Bolt
(1 pc)
#130. 3/8” x 7T
Nyloc Nut
(2 pcs)
#137. 3/8” x 19 x 1.5T
Flat Washer
(2 pcs)
#153. 3/8” x 23 x 2T
Curved Washer
(2 pcs)
#154. 5/16”
Star Washer
(4 pcs)
#142. 5/16” x 20 x 1.5T
Flat Washer
(4 pcs)
#151. 5/16” x 1.5T
Split Washer
(4 pcs)
#152. 3/8” x 2T
Split Washer
(1 pc)

FS5.3e Elliptical
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Assembly Tools
#141. 5/16” x 23 x 1.5T
Flat Washer
(2 pcs)
#99. 5/16” x 15mm
Hex Head Bolt
(2 pcs)
#150. 17mm
Wave Washer
(4 pcs)
Hardware Step 2
#127. 5/16” x 7T
Nyloc Nut
(2 pcs)
#101. 5/16” x 1-1/4”
Hex Head Bolt
(2 pcs)
#142. 5/16” x 20 x 1.5T
Flat Washer
(2 pcs)
Hardware Step 3
#119. 3.5 x 12mm
Sheet Metal Screw
(6 pcs)
#115. M5 x 15mm
Phillips Head Screw
(14 pcs)
#122. M6 x 10mm
Phillips Head Screw
(4 pcs)
Hardware Step 4
#155. 13/14mm Wrench #158. 12/14mm Wrench #157. Phillips
Head Screwdriver

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FS5.3e Elliptical
1. Set the main body of the elliptical on the oor and slide the Rear Rail
Assembly (2) into the bracket on the stabilizer of the main body.
Position the rail assembly so the mounting holes line up with the holes
in the stabilizer bracket of the main body.
2. Install the four Hex Head Bolts (102), Split Washers (151), Flat
Washers (142), and Star Washers (154) through the top of the stabilizer
rst. Make sure the washers are installed on the bolt in the correct
order: the split washer is put on rst, the at washer, and the star
washer last. The star washer needs to be in contact with the
painted surface of the rail frame to ensure a good ground. Hand
tighten them only at this point until the next two bolts are installed. Install
the two Hex Head Bolts (104) and Flat Washers (137) through the sides
of the stabilizer bracket. Fasten two Nyloc Nuts (130) onto the bolts.
Hand-tighten them at rst until both bolts have been started, then tighten
all six bolts (102 & 104) as tight as possible.
3. At the top opening of the main body locate the Computer Cable (44).
Unravel the cable and feed the Computer Cable into the bottom of the
Console Mast Tube and out of the top opening. Install the Console Mast
into the receiving bracket on the top of the main body, pulling slightly
on the Computer Cable at the top of the mast while installing; this will
ensure the cable does not get pinched and shorted out during assembly.
There is one bolt that is pre-installed in the receiving tube that will slide
into the slots at the bottom of the mast.
4. Install the two Hex Head Bolts (103) and Curved Washers (153) through
the front of the console mast; just hand tighten for now. Install the Hex
Head Bolt (105) and Split Washer (152) through the left side of the
console. Tighten all three installed bolts (103 & 105) and the
pre-installed bolt as tight as possible.
NOTE: The Computer Cable runs through the Console Mast Tube. Be
careful not to damage or pinch this cable during this procedure as
damage to the electronics could result.
5. There are three connectors at the top opening of the Console Mast (12),
two Hand Pulse Wires (48) and one Computer Cable (44). Connect
these to the mating connectors on the back of the Console Assembly
(43). Store the excess wiring back into the Console Mast (12) as you
carefully install the Console Assembly (43) onto the mounting plate of
Console Mast. Secure the Console with four Phillips Head Screws (116).
Be careful not to pinch any wires.
6. Install the water bottle holder onto the handlebar in any position you like.
FS5.3e Assembly Instructions
Hardware Step 1
Rear Rail, Console Mast & Console
#102. 5/16” x 2-1/4”
Hex Head Bolt (4 pcs)
#103. 3/8” x 3/4”
Hex Head Bolt (2 pcs)
#104. 3/8” x 1-1/2”
Hex Head Bolt (2 pcs)
#105. 3/8” x 2-1/4”
Hex Head Bolt (1 pc)
#116. M5 x 10mm
Phillips Head Screw
(4 pcs)
#130. 3/8” x 7T
Nyloc Nut (2 pcs)
#137. 3/8” x 19 x 1.5T
Flat Washer (2 pcs)
#142. 5/16” x 20 x 1.5T
Flat Washer (4 pcs)
#151. 5/16” x 1.5T
Split Washer (4 pcs)
#152. 3/8” x 2T
Split Washer (1 pc)
#153. 3/8” x 23 x 2T
Curved Washer (2 pcs)
#154. 5/16”
Star Washer (4 pcs)
1

FS5.3e Elliptical
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Rear Rail, Console Mast & Console
1

8
FS5.3e Elliptical
#99. 5/16” x 15mm
Hex Head Bolt (2 pcs)
#141. 5/16” x 23 x 1.5T
Flat Washer (2 pcs)
#150. 17mm
Wave Washer (4 pcs)
2Hardware Step 2
1. Slide two Wave Washers (150) onto each side of the Swing Arm Axle.
Slide the Swing Arms (10 Left, 11 Right) onto the axles and secure with
the two Hex Head Bolts (99) and Flat Washers (141). Do not force the
Swing Arms onto the axle. They should slide on, but you may need to
jiggle them to get them lined up properly. The Swing Arms have been
previously installed at the factory so they do t properly.
Swing Arms

FS5.3e Elliptical
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#101. 5/16” x 1-1/4”
Hex Head Bolt (2 pcs)
#127. 5/16” x 7T
Nyloc Nut (2 pcs)
#142. 5/16” x 20 x 1.5T
Flat Washer (2 pcs)
3Hardware Step 3
1. Remove the tie that holds the spacer in the rod end located at the end of
the Right Connecting Arm (9) and line up the rod end with the bracket at
the bottom of the Right Swing Arm (11). Slide the Hex Head Bolt (101)
through the bracket of the Swing Arm and then through the rod end.
Install the Flat Washer (142) and Nyloc Nut (127) on the bolt and tighten
as much as possible. Repeat this step for the left side.
Connecting Arms

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FS5.3e Elliptical
#115. M5 x 15mm
Phillips Head Screw
(14 pcs)
#119. 3.5 x 12mm
Sheet Metal Screw
(6 pcs)
#122. M6 x 10mm
Phillips Head Screw
(4 pcs)
4Hardware Step 4
1. Install the two Wheel Covers (79-Left & 80-Right) with four Phillips Head
Screws (115).
2. Install the Center Cover (85) with four Phillips Head Screw (115). You
need to raise the incline to position three to install the Center Cover.
3. Install the Swing Arm End Cap Covers (81 & 82-Left, 83 & 84-Right) with
the six Sheet Metal Screws (119).
4. Install the two ‘Z’ shaped metal brackets (24) as shown with four Phillips
Head Screws (122). The Z Brackets should be installed so the tab with
the tapped hole is pointing toward the rear.
5. Install the Rear Incline Cover (87) with two Phillips Head Screws (115).
Install the Rear Stabilizer Cover (88) with four Phillips Head Screws
(115).
Plastic Covers
Note: Use the Phillips Head Screw Driver (157) to tighten the hardware in this step.

FS5.3e Elliptical
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Operation of Your Console
FS5.3e Console
Power Up
The FS5.3e elliptical is supplied with an external power supply. When power is connected to
the elliptical, the console will automatically power up. If there is no input to the console for 30
minutes, the console will go to stand-by mode to save energy. To turn the console on press
any key.
When initially powered on the console will perform an internal self-test. During this time
all the lights will turn on. When the lights go off the dot matrix display will show a software
version (i.e.: VER 1.0) and the time and distance windows will display an odometer reading.
The odometer reading displays how many hours the elliptical has been used and how many
virtual miles the elliptical has gone.
The odometer will remain displayed for only a few seconds then the console will go to the
start up display. The dot matrix display will be scrolling through the different workout proles
of the programs and operating instructions. You may now begin to use the console.

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FS5.3e Elliptical
This is the quickest way to start a workout. After the console powers up you just press the
Start key to begin. In Quick Start the time will count up from zero and the Resistance may be
adjusted manually by pressing the Level Up/Down keys. The dot matrix display will show the
Resistance prole. If you press the Start button during a program, the dot matrix will switch to
a Track prole, which is ¼ mile in length. Pressing the Enter key will switch the data displayed
in the Message Window. Initially, the Message Window shows the program name. Each time
the Enter button is pressed the data will change to the following: Speed, Watts, Laps, Current
Level/Max Level, Scan, and repeat sequence. To the right of the dot matrix is a number that
indicates your work level.
Quick Start Mode
Basic Information and Functions:
Data Displayed:
Calories show an accumulation of calories burned (Kcal). The number shown is just an
estimate; your actual calorie burn most likely will be different. The only way to get an
accurate calorie reading is in a laboratory setting connected to a host of machines.
Time shows elapsed time unless you set the timer to count down.
Seg Time counts down the time left in the current segment (column) of the prole.
Pulse indicates your heart rate if you are grasping the hand pulse sensors.
RPM displays your pedaling speed in revolutions per minute.
Speed shows your speed in miles per hour or kilometers per hour if ‘Km’ is displayed.
Distance displays accumulated mileage.
The elliptical has a built in Heart Rate Monitoring System. Simply grasping the hand pulse
sensors on the stationary handlebars will start the heart icon blinking (this may take a few
seconds). The Pulse Display Window will display your heart rate, or pulse, in beats per minute.
The Stop/Reset button actually has several functions. Pressing the Stop/Reset key once during
a program will pause the program for 5 minutes. If you need to get a drink, answer the phone or
any of the many things that could interrupt your workout, this is a great feature. To resume your
workout after pausing just press the Start key. If the Stop/Reset button is pressed twice during a
workout, the program will end and a summary of your workout will be displayed. If the Stop/Reset
key is held down for 3 seconds, the console will perform a complete reset.
There is an Audio Input Jack on the front of the console, and built-in speakers. You may plug any
low-level audio source signal into this port. Audio sources include: MP3 player, iPod, portable
radio, CD player or even a TV or computer.
Console Operation

FS5.3e Elliptical
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Programming The Console
Each of the programs can be customized with your personal information and changed to suit
your needs. Some of the information asked for during programming is necessary to ensure the
readouts are correct. You will be asked for your age and weight. Entering your age is necessary
during the Heart Rate Program to ensure the correct settings are entered in the program.
Entering your Weight aides in calculating a more correct calorie reading; although we cannot
provide an exact calorie count we do want to be as close as possible.
A message about calories: Calorie readings on every piece of exercise equipment, whether it is
in a gym or at home, are not accurate and tend to vary widely. They are meant only as a guide to
monitor your progress from workout to workout. The only way to measure your calorie burn
accurately is in a clinical setting connected to a host of machines. This is because every person
is different and burns calories at a different rate.
Entering a Program/Changing Settings
Press the program keys to scroll through the program selections. The prole for each program
will be displayed in the dot matrix window. Press the Enter key to select a program and begin
customizing the settings. If you want to workout without entering new settings then just press the
Start key. This will bypass the programming of data and take you directly to the start of your
workout. If you want to change the personal settings then just follow the instructions in the
message window. If you start a program without changing the settings, the default settings
will be used.
Note: Age and Weight default settings will change when you enter a new number. So the last age
and weight entered will be saved as the new default settings. If you enter an age and weight the
rst time you use the elliptical you will not have to enter it every time you work out unless either
your age or weight changes or someone else enters a different age and weight.

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FS5.3e Elliptical
The Manual program works as the name implies, manually. This means that you control the
workload yourself and not the computer.
1. Press the Manual program button then press the Enter key.
2. The message window will ask you to enter your Weight. You may adjust the weight setting
using the Level Up/Down keys, then press Enter to continue.
3. The message window will ask you to enter your Age. You may adjust the age
setting using the Level Up/Down keys, then press the Enter key to accept the new number
and proceed on to the next screen.
4. Next is the Time. You may adjust the Time and press Enter to continue.
5. Now you are nished editing the settings and can begin your workout by pressing the Start
key.
6. Once the program starts the elliptical will be set to level one. This is the easiest level and it is
a good idea to stay at level one for a while to warm up. If you want to increase the work load
at any time press the Up key on the console or stationary hand grips; the Down key will
decrease the workload. You can also increase the Incline at any time by manually adjusting
the ramp as explained on page 3.
7. During the Manual program you will be able to switch data displayed in the message window
by pressing the Enter key.
8. When the program ends the message window will show a summary of your workout. The
summary will be displayed for a short time then the console will return to the start-up
display.
Manual Program
1. Using the Program Up/Down keys, select the desired program then press the Enter key.
2. The message window will ask you to enter your weight. You may adjust the Weight setting,
using the Level Up/Down keys, then press the Enter key to accept the new number and
proceed on to the next screen.
3. You are now asked to enter your age. You may adjust the Age setting using the Level Up/Down
keys, then press Enter to continue.
4. Next is time. You may adjust the Time setting and then press Enter to continue.
5. Now you are asked to adjust the Max Level. This is the peak exertion level you will
experience during the program (work level at the top of the hill). Adjust the level and then press
Enter.
6. Now you are nished editing the settings and can begin your workout by pressing the Start key.
7. If you want to increase or decrease the workload at any time during the program press the Level
Up/Down key. This will change only the work level during the current segment.
8. During the program you will be able to switch the data displayed by pressing the Enter button.
9. When the program ends the message window will show a summary of your workout. The summary
will be displayed for a short time then the console will return to the start-up display.
Programming Preset Programs

FS5.3e Elliptical
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Preset Programs
The FS5.3e has seven different programs that have been designed to provide a variety of
workouts.These seven programs have factory preset proles for achieving different goals.
P-1 Sunrise
The Sunrise program simulates going up and down a gentle hill early in the morning. The
resistance in the pedals will steadily increase and then decrease during the program.
P-2 Journey
The Journey program is designed to maximize the burning of fat, a lifelong journey for some
of us.There are many schools of thought on the best way to burn fat, but most experts agree
that a lower exertion level that stays at a steady workload is the best. The absolute best way
to burn fat is to keep your heart rate at around 60% to 70% of its maximum potential. This
program does not use heart rate but simulates a lower, steady exertion workout.
P-3 Wild Ride
The Wild Ride program is designed to increase your cardio vascular function; this is exercise
for your heart and lungs. It will build up your heart muscle and increase blood ow and lung
capacity. This is achieved by incorporating a higher level of exertion with slight uctuations in
work….a real Wild Ride!
RESISTANCE
RESISTANCE
RESISTANCE

16
FS5.3e Elliptical
P-5 Canyons
The Canyons program takes you through high levels of intensity followed by periods of low
intensity. This program increases your endurance by depleting your oxygen level followed by
periods of recovery to replenish oxygen. Your cardio vascular system gets programmed to
use oxygen more efciently this way.
P-6 Thrill Hill
The Thrill Hill program combines a few types of workout in one, with variations of cardio and
strength portions to give you a thrill.
P-7 X-Country
The X-Country program simulates a cross country run across uneven terrain.
P-4 Xtreme
The Xtreme program is designed to increase muscular strength in your lower body with
extreme resistance. This program will steadily increase in resistance to a high level and
then keeps you there. This is designed to strengthen and tone your legs and glutes.
RESISTANCE
RESISTANCE
RESISTANCE
RESISTANCE

FS5.3e Elliptical
17
Note: You must grasp the contact heart rate grips with both hands for these programs. Both pro-
grams operate the same, the only difference is that HR1 is set to 60% and HR2 is set to 80% of
your maximum heart rate. They both are programmed the same way.
To start a Heart Rate Program follow the instructions below or just press the HR1 or HR2 button,
then the Enter button and follow the directions in the message window.
1. Select the desired HR program then press the Enter key.
2. The message window will ask you to enter your weight. You may enter your weight using the Level Up/Down
keys then press the Enter key to accept the new number and proceed.
3. You are now asked to enter your age. You may adjust the Age setting using the Level Up/Down keys.
4. Next is time. You may adjust the Time setting and then press Enter to continue.
5. You are now asked to select the Target Heart Rate Level. This is the heart rate level you will experience dur-
ing the program. Adjust the level and then press Enter. Note the heart rate level that appears.
6. Now you are nished editing the settings and can begin your workout by pressing the Start key. You can also
go back and modify your settings by pressing the Stop key to go back one level, or screen.
7. If you want to increase or decrease the target heart rate at any time during the program press the Level Up/
Down key.
Heart Rate Programs
The User Programs allow you to build and save your own workout. You can build your own custom
program by following the instructions below.
1. Select the User Program (User 1 or User 2) also then press Enter. The message will ask “Run Program?”
if there is already a program stored. Press Enter or Start to begin stored program or Level Up/Down key to
select “No”. If No is selected, you have the option to cancel the stored program. Press Enter to cancel or the
Level Up/Down keys to select “No” and begin stored program.
2. If you cancel the stored program or there isn’t a program stored, the letter “A” will be ashing. Use the Level
Up/Down keys to select the 1st letter of your name. Press Enter. Repeat this process until the last letter of
your name is ashing. Press Stop to accept your User name.
3. The message window will ask you to enter your weight. You may enter your Weight using the Level Up/
Down keys, then press the Enter key to accept the new number and proceed on to the next screen.
4. You are now asked to enter your age. You may adjust the Age setting using the Level Up/Down keys, then
press Enter to continue.
5. Next is the Time setting. You may adjust the total program time and press Enter to continue.
6. Now the message window will ask you to adjust the rst segment level for Resistance; use the Level Up/
Down keys to adjust. When you nish adjusting the rst segment, or if you don’t want to change it, then
press Enter to continue to the next segment.
7. The next segment will show the same level as the previously adjusted segment. Repeat the same process
as the last segment then press Enter. Continue this process until all twenty segments have been set.
8. The message window will ask you to press Enter to save the program. After saving the program, press Start
to begin.
9. If you want to increase or decrease the Resistance or Incline at any time during the program, press the
Level or Incline Up/Down keys.
10. During the program you will be able to switch the data displayed by pressing the Enter button.
11. When the program ends the message window will show a summary of your workout. The summary will be
displayed for a short time then the console will return to the start-up display.
User Programs

18
FS5.3e Elliptical
The old motto, “no pain, no gain”, is a myth that has been overpowered by the benets of
exercising comfortably. A great deal of this success has been promoted by the use of heart rate
monitors. With the proper use of a heart rate monitor, many people nd that their usual choice of
exercise intensity was either too high or too low and exercise is much more enjoyable by
maintaining their heart rate in the desired benet range.
To determine the benet range in which you wish to train, you must rst determine your
Maximum Heart Rate. This can be accomplished by using the following formula: 220 minus your
age. This will give you the Maximum Heart Rate (MHR) for someone of your age. To determine
the effective heart rate range for specic goals you simply calculate a percentage of your MHR.
Your heart rate training zone is 50% to 90% of your maximum heart rate. 60% of your MHR is the
zone that burns fat, while 80% is for strengthening the cardio vascular system. This 60% to 80% is
the zone to stay in for maximum benet.
For someone who is 40 years old their
target heart rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute
(60% of maximum)
180 X .8 = 144 beats per minute
(80% of maximum)
So for a 40 year old the training zone would be
108 to 144 beats per minute.
If you enter your age during programming the
console will perform this calculation automatically.
After calculating your MHR you can decide upon
which goal you would like to pursue.
The two most popular reasons for, or goals, of exercise are cardiovascular tness (training for the
heart and lungs) and weight control. The black columns on the chart above represent the MHR for
a person whose age is listed at the bottom of each column. The training heart rate, for either
cardiovascular tness or weight loss, is represented by two different lines that cut diagonally
through the chart. A denition of the lines’ goal is in the bottom left-hand corner of the chart. If your
goal is cardiovascular tness or if it is weight loss, it can be achieved by training at 80% or 60%,
respectively, of your MHR on a schedule approved by your physician. Consult your physician
before participating in any exercise program.
Heart Rate