16
Moving Your M3 Elliptical Trainer
To move the unit, carefully lift the rear end of the unit by pushing down
on the front of the handlebars. Steer the unit to another location. Be
gentle while moving the unit as any sharp impact can affect the opera-
tion.
Maintenance
Use a damp cloth to wipe your M3 unit free from sweat after each use.
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exercise work-
out, it is important to work within your target heart rate zone. The
American Heart Association (AHA) defines this target as 60%-75% per-
cent of your maximum heart rate.
Your maximum heart rate may be roughly calculated by subtracting your
age from 220. Your maximum heart rate and aerobic capacity naturally
decreases as you age. This may vary from one person to another, but
use this number to find your approximate effective target zone. For
example, the maximum heart rate for an average 40 year-old is 180
bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm.
See
Fitness Safety
on page 17.
Before beginning your workout, check your normal resting heart rate.
Place your fingers lightly against your neck, or against your wrist over
the main artery. After finding your pulse, count the number of beats in
10 seconds. Multiply the number of beats by six to determine your pulse
rate per minute. We recommend taking your heart rate at these times;
at rest, after warming up, during your workout and two minutes into your
cool down, to accurately track your progress as it relates to better fit-
ness.
During your first several months of exercising, the AHA recommends
aiming for the lower part of the target heart rate zone-60%, then gradu-
ally progressing up to 75%. According to the AHA, exercising above
75% of your maximum heart rate may be too strenuous unless you are
GENERAL INFORMATION
