Stepper Machine User Manual

Liftthetransmitteroffyourchestandmoistenthe
twoGroovedElectrodeAreasontheback.
Checkthatthewetelectrodeareasarermly
againstyourskin.
Thetransmitterwillsendyourheartratetothemachine’sreceiveranddisplayyourBeatsPerMinute(BPM).
Alwaysremovethetransmitterbeforeyoucleanthecheststrap.Cleanthecheststrapregularlywithmild
soapandwater,andthoroughlydryit.Residualsweatandmoisturekeepthetransmitteractiveanddrain
thebatteryinthetransmitter.
Note: Note:
Note:
Donotuseabrasivesorchemicalssuchassteelwooloralcoholwhenyoucleanthechest
strap,astheycandamagetheelectrodespermanently.
IftheConsoledisplaysaheartratevalueof“0”,thenthetransmitterisnotsendingasignal.Checkthatthe
texturedcontactareasonthecheststraparecontactingwithyourskin.Youmayneedtolightlywetthe
contactareas.Ifnosignalappearsoryouneedfurtherassistance,callyourNautilus®Representative.
Heart Heart
Heart
Rate Rate
Rate
Calculations Calculations
Calculations
Yourmaximumheartrateusuallydecreasesfrom220BeatsPerMinute(BPM)inchildhoodtoapproximately
160BPMbyage60.Thisfallinheartrateisusuallylinear,decreasingbyapproximatelyoneBPMforeach
year.Thereisnoindicationthattraininginuencesthedecreaseinmaximumheartrate.Individualsofthe
sameagecouldhavedifferentmaximumheartrates.Itismoreaccuratetondthisvaluebygettinga
stresstestthanbyusinganagerelatedformula.
Youratrestheartrateisinuencedbyendurancetraining.Thetypicaladulthasanatrestheartrateof
approximately72BPM,whereashighlytrainedrunnersmayhavereadingsof40BPMorlower.
TheHeartRatetableisanestimateofwhatHeartRateZone(HRZ)iseffectivetoburnfatandbetteryour
cardiovascularsystem.Physicalconditionsvary,thereforeyourindividualHRZcouldbeseveralbeatshigher
orlowerthanwhatisshown.
Themostefcientproceduretoburnfatduringexerciseistostartataslowpaceandgraduallyincrease
yourintensityuntilyourheartratereachesbetween60–85%ofyourmaximumheartrate.Continueat
thatpace,keepingyourheartrateinthattargetzoneforover20minutes.Thelongeryoumaintainyour
targetheartrate,themorefatyourbodywillburn.
Thegraphisabriefguideline,describingthegenerallysuggestedtargetheartratesbasedonage.As
notedabove,youroptimaltargetratemaybehigherorlower.Consultyourphysicianforyourindividual
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