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Utilizing SB150 Heart Rate Features

Erika Gardner
  • Updated

Using the Heart Rate Control Programs

Program 18-22 are the Heart Rate Control (HRC) Programs. Program 22 is the Target Heart Rate Control Program. 

  • Program 18 is the 55% Max HRC
  • Program 19 is the 65% Max HRC
  • Program 20 is the 75% Max HRC
  • Program 21 is the 85% Max HRC
  • Program 22 is the Target HRC; workout by your target heart rate value

Users can exercise according to their desired Heart Rate Program by setting your age, time, distance, calories, or target pulse. Click here to learn more about calculating your target heart rate. In these programs, the computer will adjust the resistance level according to the heart rate detected.

  1. Use the UP/DOWN keys to select one of the heart rate control program from P18-P22. 
  2. Press the ENTER key to enter your workout program.
  3. The age will flash. Press the UP/DOWN keys to set your age. The default age is 35. 
  4. If you have selected Program 22: The target pulse will flash. Press the UP/DOWN keys to set your target pulse between 80-180. The default target pulse is 120. 
  5. The time will flash. Press the UP/DOWN keys to set your exercise time. Press the ENTER key to confirm your desired time.
  6. The distance will flash. Press the UP/DOWN keys to set your target distance. Press the ENTER key to confirm your desired distance.
  7. The calories will flash. Press the UP/DOWN keys to set your exercise calories. Press the ENTER key to confirm your desired calories.
  8. Press the START/STOP key to begin your exercise.

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Calculating Your Target Heart Rate

To determine the target heart rate zone in which you wish to train, you must first determine your predicted maximum heart rate. After determining your predicted maximum heart rate, you must determine the effective heart rate range for your specific cardiovascular goals. Your target heart rate training zone is 50% to 90% of your maximum heart rate. 60% of your maximum heart rate is the zone that burns fat, while 80% is for strengthening the cardiovascular system. This 60% to 80% range is the zone to stay in for maximum benefit.

Your target training zone heart rate can be calculated by using the following formula: 

220 - (your age) = maximum heart rate
(maximum heart rate) x .6 = 60% of maximum heartbeats per minute
(maximum heart rate) x .8 = 80% of maximum heartbeats per minute

For someone who is 40 years old, their predicted target heart rate zone is calculated as follows:

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)

IMPORTANT: Always consult your physician before participating in any exercise program or regimen.

Heart Rate and the Rate of Perceived Exertion

The Rate of Perceived Exertion (RPE), also known as the Borg Scale, was developed by Swedish physiologist G.A.V. Borg. This scale rates exercise intensity from 6 to 20 depending upon how you feel or the perception of your effort.

In addition to monitoring your heart rate to understand your target training zone, listening to your body during workouts also has a lot of advantages. There are more variables involved in how hard you should workout other than just heart rate. Your stress level, physical health, emotional health, temperature, humidity, the time of day, the last time you ate, and what you ate all contribute to the intensity at which you should workout.

You can get an approximate heart rate level for each rating by simply adding a zero to each rating. For example, a rating of 12 will result in an approximate heart rate of 120 beats per minute. Your RPE will vary depending on stress, temperature, diet, etc. If your body is strong and rested, you will feel strong and your pace will feel comfortable. When your body is in this condition, you are able to train harder and your RPE will support this. If you are feeling tired and sluggish, it is because your body needs a break. In this condition, your pace will feel difficult. Again, this will show up in your RPE and you will train at the proper level for that day.

 

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Using the Body Fat Program

Program 23 is a special program design to calculate the users’ body fat ratio and to offer a specific loading profile for users. There are 3 body types divided according to the body fat percentage calculated. 

  • Type 1: body fat % > 27 
  • Type 2: 27 ≥ body fat % ≥ 20 
  • Type 3: body fat % < 20 
  1. Use the UP/DOWN keys to select the BODY FAT (P23) program. 
  2. Press the ENTER key to enter your workout program. 
  3. HEIGHT will flash. Press the UP/DOWN keys to set your height. Press the ENTER key to confirm your height. The default height is 170cm or 5’07” (5 feet, 7 inches).
  4. WEIGHT will flash. Press the UP/DOWN keys to set your weight. Press the ENTER key to confirm your weight. The default weight is 70kgs or 155lbs. 
  5. GENDER will flash. Press the UP/DOWN keys to select your sex. Number 1 is male. 0 is female. Press the ENTER key to confirm your gender. The default sex is set as 1 (male). 
  6. AGE will flash. Press the UP/DOWN keys to set your age. Press the ENTER key to confirm your age. The default age is 35. 
  7. Press the START/STOP key to begin body fat measurement. If the window shows “E” on the window, please make sure your hands are holding the grips well enough to produce a significant pulse. Press the START/STOP key again to begin body fat measurement. 
  8. After finishing your measurement, the computer will show the values of fat percentage on the LCD display. 
  9. Press the START/STOP key to begin exercise.

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