Exercising Information
Page 8
Herculean Home Gym Trainer
Warm Up
A successful exercise programme consists of three parts, Warm Up, Aerobic Exercise and Cool Down.
Never start a training session without warming up. Never finish one without cooling down correctly.
Perform between five and ten minutes of stretching before starting your workout to prevent muscle
strains, pulls and cramps.
Aerobic Exercise Session
Those new to exercise should exercise no more than every other day to start with.
As your fitness level increases, increase this to 2 in every 3 days.
When you are comfortable with your routine, exercise for 6 days per week. Always take at least one day
off per week.
Exercising in your Target Zone
To ensure that your heart is working in its exercise target zone, you need to be able to take your pulse.
If you do not have a pulse monitor (either from the product you are using or a proprietary independent
unit) you will need to locate the pulse in your carotid artery. This is situated in the side of the neck and
can be felt by using the index and middle fingers. Simply count the number of beats you feel in 10
seconds and then multiply by six to get your pulse rate. This should be taken before you start to
exercise for easy reference.
People who have a greater aerobic fitness, have a lower resting pulse level and will also be able to
exercise with a higher pulse level.
Target Zone
To determine your target zone, see the chart opposite. If you are new to exercise and by definition unfit,
refer to the left column. If you exercise regularly and have good aerobic fitness, refer to the right
column.
USERS
AGE
(Years)
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60 and over
UNCONDITIONED
TARGET ZONE - A
(Beats per Minute)
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
110 - 130
105 - 125
CONDITIONED
TARGET ZONE - B
(Beats per Minute)
155 - 175
150 - 170
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
