DKN technology EMB-600, Owner'S Manual

Target Heart Rate

To train effectively you should aim to work in 
the heart rate zone appropriate to your age as 
stipulated below. Please note this is a guide 
and your heart rate at rest and during training 

is determined by your fitness level and other 

lifestyle factors as well as your age. If you 
reach the recommended beats per minute 
below and feel you’re over-exerting yourself, 
stop, rest and when you feel recovered, return 
to exercise at a lower intensity.

TRAINING ZONE

AGE

MIN-MAX (BPM)

20

133-167

25

132-166

30

130-164

35

129-162

40

127-161

45

125-159

50

124-156

55

122-155

60

121-153

65

119-151

70

118-150

75

117-147

80

115-146

85

114-144

Workout Tips

• 

Always perform a warm-up and 
stretching exercises before your 
workout and a cool-down and stretching 
exercises at the end.

•   Start slowly and build up your time, 

speed and intensity gradually; doing too 
much too soon can lead to injuries.

• 

If you are sore or tired, give yourself a 
few extra days to recover.

How To Begin

• 

Start with two or three 15-minute 
sessions per week with a rest day 
between workouts.

• 

Warm up for 5 to 10 minutes with gentle 
movements incorporating the whole 
body such as walking while swinging 
your arms in a circle and then stretch the 
muscles you’ll use during your workout.

• 

Increase the pace to slightly harder 
than comfortable and exercise for as 
long as you can. You may only be able 
to exercise for a few minutes at a time, 
but that will change quickly when you 
exercise regularly.

• 

End each workout with a 5-minute cool-
down at a lower intensity. You should 
then stretch the muscles you’ve just 

worked to develop flexibility, reduce 

muscle soreness and prevent injury.

• 

Increase your workout time by a few 
minutes each week until you can work 
continuously for 30 minutes per session.

• 

Don’t worry about distance or pace for 

the first few weeks, focus on endurance 

and conditioning.

How Hard Should You Work? 

When exercising, you should try to stay within 
your target heart rate (THR) zone. The table 
on this page will tell you the THR for your age. 
Always be aware of how you feel when you 
exercise. If you feel dizzy or light-headed, stop 
immediately and rest.