EXERCISES (CONT.)
INTENSITY/PULSE READINGS
Keep in mind that the the Pulse Calculations contained in this manual are for individuals of a normal,
healthy physical condition and do not take into consideration any cardiovascular, pulmonary, blood,
heart, or other health conditions. If you have had a history of any of these, or have any other health
conditions, you MUST consult with your physician before beginning use of this machine.
The pulse sensor should only be used as a workout guide, and is not a medical device.
To achieve maximum results the right exercise intensity should be determined beforehand. The target
heart rate is used as guideline. To determine your target/maximum heart rate, the following formula is
commonly used:
Maximum pulse rate=220-Age
While exercising, the pulse rate should always be between
60%~85%
of the maximum pulse rate.
When beginning an exercise, you should keep your rate at 60% of your maximum pulse rate
during the first couple of weeks. As your fitness improves, the pulse rate should be slowly increased
to 85%. DO NOT exceed 85% of your Maximum Pulse Rate for any extended period of time.
FAT BURNING
The body starts to burn fat at approx. 60% of the maximum pulse rate. To reach an optimum at burn-
ing rate, it is advisable to keep the pulse rate between 60%~70% of the maximum pulse rate. The
optimum training amount consists of three workouts per week 30 minutes each.
Example: You are 52 years of age and would like to start exercising.
Minimum pulse rate=168x 0.6=101 pulse/min
Highest pulse rate=168x0.7=117 pulse/min
Maximum pulse rate=220-52(age) =168 pulse/min (NEVER EXCEED)
During the first week it is advisable to start with a pulse rate of 101, afterwards increase it to 117.
With increasing improvement of fitness the training intensity should be increased to 70%~85% of your
maximum pulse rate. This can be done by increasing the resistance, a higher frequency or longer
training period.
To improve your stamina, strength and improve your health, medical methods determining the most
efficient amount of training specifically for your age, weight, height, and physical condition should
always be followed.
If you experience any pain or tightness in your chest, irregular heartbeats, shortness of breath, faint-
ness, dizziness or other unusual discomfort while exercising, stop and consult your physician before
continuing.
