Tailor your exercise program according to your physical condition. If you have been inactive for several
years, or are overweight, you must start slowly and increase your time on the equipment; a few minutes per
workout increase is advisable.
initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness
will improve over the next six to eight weeks. Don't be discouraged if it takes longer. It's important to work at
your own pace.
Please remember these essentials:
Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
*
Bagin
your
training
program
slowly
with
realistic
goals.
*
Monitor
your
pulse
frequently.
Establish
your
target
heart
rate
based
on
your
age
and
condition.
*
Set
up
your
equipment
on
a
flat
even
surface
with
adequate
training
area,
as
prescribed
in
this
manual.
Exercise Intensity
b maximize the benofits of exorcising, it is important to oxorciso at an appropriate intensity. The intensity level
can
be
found
by
using
your
heart
rate
as
a
guide.
For
effective
exercise,
your
heart
rate
should
be
maintained at a loval botwoon 65% and 85% of your maximum heart rate as you exercise. This is known as your
target zone. You can find your targot zone in the table below.
~
200
5 180
85% to Max
160
2
Cardiovascular
5
140
performance
120
_
85% to
65%
Intermediate aerobic
400
yo
aes
ae
Upto bb%
~
digg)
Ettoctive fat burning
80
2b
40
‘Mh
40
Ab
bh
60
70
Age
During the first few months of your exercise progr
tr
dram,
your
haart rate near the low end of your target zone
a6 you exercise. Aflor a
few
montha,
your heart rate
Gan
be
gradually
until
tla
near the middie of your
largel zone as you exercine,
TO measure your heart
rate,
slop exerclaing
but continue moving your laga
or
walking around and place two
on your wrlal. Take a abe aecond heartbeat
count and multiply the resulta by
10 lo find your heart rate,
For
If your
heartbeat count Is 14, your hoarl rate is 140 beats par minute.
(A elx-eecond count Is used
your heart rate will drop rapidly when you
stop exercising.) Adjust the Intenalty of your exerciae untl
required level.
nil your heart rate la at the
43
on
