Reebok Fitness RBEX33180 manual Exercise Guidelines, Exercise Intensity, Workout Guidelines

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EXERCISE GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals withpre- existing health problems.

WARNING: The pulse sensor is not a med- ical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.

Exercise has proven essential for good health and well-being. Regular participation in a well-rounded exercise program results in a stronger and more effi- cient heart, improved respiratory function, increased stamina, better weight management, increased ability to deal with stress, and greater self-esteem.

EXERCISE INTENSITY

To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper inten- sity 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 70% and 85% of your maximum heart rate as you exercise. This is known as your training zone. You can find your training zone in the table below. Training zones are listed according to age and physical condition.

 

TRAINING ZONE (BEATS/MIN.)

AGE

 

 

UNCONDITIONED

CONDITIONED

 

 

 

20

138Ð167

133Ð162

25

136Ð166

132Ð160

30

135Ð164

130Ð158

35

134Ð162

129Ð156

40

132Ð161

127Ð155

45

131Ð159

125Ð153

50

129Ð156

124Ð150

55

127Ð155

122Ð149

60

126Ð153

121Ð147

65

125Ð151

119Ð145

70

123Ð150

118Ð144

75

122Ð147

117Ð142

80

120Ð146

115Ð140

 

 

 

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

To measure your heart rate, use the built-in pulse sensor. You can also measure your pulse by placing two fingers on your wrist as shown. Stop exercising and take a six-

second heartbeat count. Multiply the

result by ten to find your heart rate. (A six-second

count is used because your heart rate drops quickly when you

stop exercising.) If your heart rate is too high, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise.

WORKOUT GUIDELINES

A well-rounded workout includes three important parts:

A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in prepa- ration for exercise.

Training zone exercise, consisting of 20 to 40 min- utes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise pro- gram, do not keep your heart rate in your training zone for longer than 20 minutes.)

A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work- outs each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Caution: Be sure to progress at your own pace and avoid overdoing it. Incorrect or excessive training may result in injury to your health.

Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.

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Contents Customer HOT Line Model No. RBEX33180 Serial NoImportant Precautions Table of ContentsFront Before YOU BeginBack Right SidePart Chart AssemblyPage Page Page HOW to Adjust the Pedal Straps HOW to Operate the Exercise CycleHOW to USE the Manual Program HOW to USE a Heart Rate Program HOW to USE a Resistance ProgramPlace your hands on the pulse sensor HOW to SET a Workout GoalDistance goalÑPress the select button repeatedly to Calorie goalÑPress the select button repeatedly toBattery Replacement Maintenance and TROUBLE-SHOOTINGHOW to Level the Exercise Cycle Pulse Sensor TROUBLE-SHOOTINGExercise Intensity Exercise GuidelinesWorkout Guidelines Exercise FrequencyKey No. Qty Description Part Listñmodel NO. RBEX33180Exploded Drawingñmodel NO. RBEX33180 Limited Warranty HOW to Order Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT