EN
42
TARGET PULSE
EXERCISE RANGE
Age
Min–max (stroke/min)
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
NOTE:
These values are only a guideline and are affected by user
exercise status and health.
EXERCISE TIPS
• Stretch both before and after exercising (see page 11).
• Take it easy in the beginning, otherwise the risk of injury
increases.
• Rest and recover for a few days if you have muscle stiffness or
are tired.
• Start with two or three sessions of 15 minutes each week
and rest for at least one day between sessions.
• Warm up for 5–10 minutes with gently movements, such as
swinging your arms, and stretching the muscles you will be
working on during the exercising. Exercising with a treadmill
mainly affects the muscles in thighs and calves.
• Increase the speed and resistance so that it takes more effort
and exercise as long as you can. Even if you can only
manage a few minutes at once to begin with, you will soon
start to manage more if you exercise regularly.
• Finish each session with 5 minutes of slowing down with less
strain. Stretch your muscles to avoid cramp and injury.
• Increase the exercising time by a few minutes every week
until you can manage to exercise continuously for 30
minutes each session.
• Remember that you must manage a set distance or a set
tempo. Concentrate on building up your fitness during the
first weeks.
How hard should one exercise?
1. When exercising you should keep within your target pulse
range (THR, Target Heart Rate).
2. The THR table indicates suitable values for your age. These
STANDBY MODE
To save energy the equipment goes into standby mode after 10
minutes of inactivity. Press any button to activate.
SAFETY KEY
The equipment can be stopped at any time by pulling out the
safety key. The equipment stops, the displays show --- and an
audio alarm is given. No settings can be made the equipment
cannot be started. The equipment goes into standby mode when
the safety key is inserted.
SWITCHING OFF
The equipment can be stopped at any time by pulling out the
safety key.
NOTE:
•
Regularly check that the safety key is working properly.
•
In an emergency, pull out the safety key immediately to
stop the equipment.
•
Contact your dealer if you have any problems or faults. Do
not attempt to repair the equipment. Any repairs must be
carried out by an authorised service centre or other
qualified personnel.
EXERCISE INSTRUCTIONS
The following guidelines will help you to plan your exercise
programme. Remember that rest and correct diet are decisive for
good results.
Consult a doctor before starting an exercise programme:
• if you have been diagnosed with heart problems, high blood
pressure, or other medical problems
• if you have not exercise for one year, or more
• if you are over 35 and not currently exercising
• if you are pregnant
• if you are diabetic
• if you have chest pains, or experience dizziness or fainting
• if you are recovering from an injury or illness
Summary of Contents for KAYOBA 002-400
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Page 5: ...5 7 9 6 8 A B A B 34 33 39 39 22 55 55 83 5 E 4 84...
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