Utilizing FS3.0 Heart Rate Features

Hand Pulse Grips

Your FS3.0 elliptical has built-in hand pulse grips located on the handles found either side of the console. To monitor your heart rate, simply grasp both hand pulse grips ensuring steady contact is made between your hands and the metal contact pads for at least 10 seconds. Once the machine has detected your pulse, the heart rate will be display in the “Pulse” section on your screen.

Using the Pulse Display

The Pulse (Heart Rate) readout will display your current heart rate in beats per minute during your workout. Pulse value displays anytime the display is receiving a pulse signal.

Heart Rate Control Programs

1. Use the UP/DOWN arrows to select the desired workout program. Choose Heart Rate ("HR") and press MODE to select. 
2. Press the UP/DOWN arrows to select 55%, 75%, 90% or TAG (Target Heart Rate). 
3. Use the the UP/DOWN arrows to preset the workout time. 
4. Press the START/STOP key to start the workout.
5. Press the START/STOP key to stop the workout at any time. Press RESET to return to main menu.

Recovery Mode

1. Following your workout, press the RECOVERY key and hold onto the pulse hand grips.
2. The time clock will display “0:60” (sixty seconds) and count down.
3. After the countdown, the computer will show the results of your heart rate recovery status with values F1-F6.

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)

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.