Healthrider DRTL25060 manual Age, Workout Guidelines

			TRAINING ZONE (Beats/Min.)
	AGE		Unconditioned	Conditioned
20		138-167		133-162
25		136-166		132-160
30		135-164		130-158
35		134-162		129-156
40		132-161		127-155
45		131-159		125-153
50		129-156		124-150
55		127-155		122-149
60		126-153		121-147
65		125-151		119-145
70		123-150		118-144
75		122-147		117-142
80		120-146		115-140

To measure your heart rate, stop exer-

cising and place two fingers on your wrist as shown. Take a

six-second heartbeat count, and multiply the result by ten to find your heart rate. For example, if your six-second heartbeat

count is 12, your heart rate is 120 beats per second.

Burning Fat

To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, keep you heart rate near the low end of your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, keep your heart rate near the middle of your training zone during exercise.

Toning Your Upper Body

The SOFTSTRIDER™ includes wrist weights that let you add upper body exercise to your workouts. The included workout video demonstrates several exercises that can be performed with weights.

WARNING: Do not perform advanced exercises with weights at speeds higher than a walk. Using weights and not holding the handrails may compromise your ability to maintain your balance. Advanced exercises using weights should be attempted only by experienced users.

WORKOUT GUIDELINES

Each workout should include three parts: (1) a warm- up, (2) training zone exercise, and (3) a cool-down.

•Begin each workout with five to ten minutes of stretch- ing and light exercise to warm up. A proper warm-up increases your body temperature, heart rate, and cir- culation in preparation for strenuous exercise.

•After warming up, increase the intensity of your exer- cise until your heart rate is in your training zone for 20 to 30 minutes. Breathe regularly and deeply as you exercise—never hold your breath.

•End each workout with five to ten minutes of stretch- ing to cool down. This will develop muscle flexibility and will help to prevent post-exercise problems.

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months, you may complete up to five workouts each week if desired.