Trojan X-CITE 450, Care Instructions And Assembly Manual

SD-800-15

How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or 
are severely overweight, you must start slowly and increase your time on the equipment; a few minutes per workout.

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. Ulti-
mately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic fitness, the harder you will have to 
work to stay in your target zone. Please remember these essentials :

• Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
• Begin your training program slowly with realistic goals that have been set by you and your doctor.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on a flat, even surface at least 3 feet from walls and furniture.

9. CONDITIONING GUIDELINES

EXERCISE INTENSITY

To maximize the benefits of exercising, it is important to exercise with the 
proper intensity. The proper intensity level can be found by using your heart 
rate as a guide. For effective aerobic exercise, your heart rate should be 
maintained at a level between 65% and 85% of your maximum heart rate 
as you exercise. This is known as your target zone. You can find your target 
zone in the table below. 

During the first few months of your exercise program, keep your heart rate near the low end of your target zone as you 
exercise. After a few months, your heart rate can be increased gradually until it is near the middle of your target zone as 
you exercise.

To measure your heart rate, stop exercising but continue moving your legs or walking around and place two fingers on 
your wrist. Take a six-second heartbeat count and multiply the results by 10 to find your heart rate. For example, if your 
six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six-seconds count is used because your 
heart rate will drop rapidly when you stop exercising.) 
Adjust the intensity of your exercise until your 
heart rate is at the proper level. 

For more information on dieting and 
training visit 

www.trojanhealth.co.za