Schwinn 130/230 manual Monitoring Your Intensity, Zone Description

Page 30

FITNESS GUIDE

MONITORING YOUR INTENSITY

When you are doing cardiovascular workouts, it is important that you work at the appropriate intensities when you are first starting out. It is also impor- tant that you workout at a variety of intensities after you have built a fitness base.

Research in recent years has indicated that one of the best ways to monitor your cardiovascular intensity is to pay close attention to how you are feeling when you workout. Most individuals can do a very good job of choosing the correct intensities if they simply categorize how they feel into one of four intensity “zones.”

These zones could be described the following ways:

Zone

Description

 

 

1

Easy

 

Warm-up

 

Cool-down

 

 

2

Challenging, but comfortable

 

Steady endurance pace

 

 

3

Challenging, and slightly uncomfortable

 

Race pace

 

Borderline out of breath

 

 

4

Breathless

 

Not maximum, but winded

 

Can’t keep the pace for very long

 

 

When you are first starting out, you should exclusively work in the Zone 1 and Zone 2 intensities. After a few weeks, you can occasionally incorporate Zone 3 and Zone 4 intensities for short periods of time. Remember, when you begin to incorporate Zone 3 and Zone 4 intensities, you will find that you will likely have to drop down to Zone 1 intensities shortly thereafter as brief recovery periods.

For variety, you can spend a little bit of time in each of the four Zones during one workout, and then spend your time in just one Zone during the next workout.

Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and anyone unaware of their current medical condition should also avoid Zone 3 and Zone 4 without prior clearance from their doctor.

These Zones can be translated into target heart rate numbers if your home fitness product has a grip or telemetric heart rate counter. Research has

30

Image 30
Contents Exercise Bike Congratulations Table of Contents Safeguards Important Safety InstructionsSafety Warning Labels Safeguards Page Features Revolutionary Schwinn Biofit Comfort SystemOther features  Foot positioning/pedal strap adjustment HOW to USE the Schwinn Exercise Bike Seat adjustment  Handlebar Adjustment Console Adjustment  Resistance adjustment Lower body workout HOW to USE the Schwinn Exercise Bike Computer Using the ComputerComputer Features  LCD Display Computer Console Design Alphanumeric Display Using the 130/230 Computer  LCD Display Descriptions Console Buttons and Button Functions  Auto Shut-Off Sleep Mode  Information Mode Grip Heart Rate Software Features Recovery Test Results Mode Important Things You Should Know Before Exercising Console Operation  Console Operation Quick StartOperation Operation Start / Pause button Enter button  Maintenance MaintenanceMaintenance of Your Schwinn Exercise Bike  Moving your Exercise Bike Exercise and Health Fitness GuideFitness Guidelines  Your New Home Fitness ProgramSteps to Getting Started Components of Fitness Fitness Guide Nutrition Monitoring Your Intensity Zone DescriptionZone Description Your Heart Rate Approximate Beating the Dropout Odds Fitness Guide Page Workout LOG Schwinn Exercise Bike Workout LOGPage Warranty Limited Warranty for Exercise ProductsPage Contact InformationImportant Contact Numbers