Specifications

INTENSITY
Based on the general population, the intensity of your workout should be maintained at
70% to 85% of your maximum heart rate unless advised otherwise by your doctor. To
determine your target refer to the HEART RATE TRAINING ZONE chart on page 23.
To calculate your target heart rate take 220 - Age x 70% to 85% = Target Heart Rate.
This value may be changed to within 20 beats of the computers calculated value. After
a maximal heart rate has been entered, the computer will calculate and display your
target heart rate value (80% of the maximum heart rate). Refer to Heart Rate
Monitoring Instructions page 20 -23. It is always important for beginners to exercise at
very low levels and to warm up and cool down no matter at what intensity you begin.
If perceived exercise is used to establish a work intensity:
–A beginner may want to begin at an intensity which is approximately equal to a
brisk walk.
–An intermediate may want to begin at an intensity which is approximately equal
to a jog.
–An advanced athlete may want to begin at an intensity that is approximately
equal to a run.
The CL-108H VersaClimber model does not have internal heart rate monitoring system
like the CL-108HP models. However, heart rate may be taken manually at any time
before, during and after your workouts by referring to the next section.
TAKING YOUR HEART RATE (MANUAL METHOD)
To take your pulse or heart rate, place two fingers (not thumb) under jaw bone to the
right or left side of the throat. Count the number of beats for 15 seconds and multiply
that number by 4. This number will give your heart rate in beats per minute. You
should check your heart rate periodically during your workout and maintain it in your
target heart rate zone. See Target Heart Rates Page 23. Adjust the intensity of your
workout by increasing or decreasing your rate of climb (feet per minute and step
height) accordingly.
Page 5
Heart Rate Training Values For Healthy 45 Year Old:
220 - 45 = 175 x 60% = 105 (Beginner Target Heart Rate)
220 - 45 = 175 x 70% = 123 (Intermediate Target Heart Rate)
220 - 45 = 175 x 85% = 149 (Advanced Target Heart Rate)