Changing Handles, Measuring Your Heart Rate

Assembly is now complete.

IMPORTANT:

Please see page 2 before beginning your workout for important instructions on how to use your Air Rower.

CHANGING HANDLES

		You can easily change between
Rotating Handlebar	Strap Handle	the 3 included handles by attaching
		the “J” Hook on Chain, shown below,
		to the desired handle.
		“J” Hook
Handlebar

MEASURING YOUR HEART RATE

(see chart on page 14)

Heart rate is widely accepted as a good method for measuring intensity during running, swimming, cycling, and other aerobic activities. Exercise that doesn't raise your heart rate to a certain level and keep it there for 20 minutes won't contribute significantly to cardiovascular fitness.

The heart rate you should maintain is called your Target Heart Rate. There are several ways of arriving at this figure. One of the simplest is: maximum heart rate (220 - age) x 70%. Thus, the target heart rate for a 40 year-old would be 126. In this example for this 40 year old to get a cardiovascular effect the individual would need to keep their heart rate

at or above 126 beats per minute to get a cardiovascular effect. Note: Although 70% was used in this example, the heart rate range needed to achieve results falls between 60% and 85% of your maximum heart rate.

If you are just beginning your exercise program, your target heart rate range should be roughly at 60% of your maximum heart rate. As you become more conditioned (or if you are already in good cardiovascular shape) you can increase your target heart rate to 70%-85% of your maximum heart rate. Remember, your target heart rate is only a guide.

When checking heart rate during a workout, take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving. Count pulse for 10 seconds and multiply by six to get the per-minute rate.

By using the chart on page 14 you can see where your heart rate falls in the minimum and maximum target zones.

The above are guidelines, people with any medical limitations should discuss this formula with their physician.

CLOTHING

All exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer feel comfortable and self-assured.

Never wear rubberized or plastic clothing, such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels.

We recommend wearing a workout shoe with a rubberized sole unless instructed otherwise.

TIPS TO KEEP YOU GOING

1)Adopt a specific plan and write it down.

2)Keep setting realistic goals as you go along, and remind yourself of them often.

3)Keep a log to record your progress and make sure to keep it up-to-date. See page 18.

4)Include weight and/or percent body fat measures in your log. Extra pounds can easily creep back.

5)Upgrade your fitness program as you progress.

6)Enlist the support and company of your family and friends.

7)Update others on your successes.

8)Avoid injuries by pacing yourself and including a warm up and cool down period as part of every workout. See page 15 and 16.

9)Reward yourself periodically for a job well done!