Your strength level and training index

Your strength level and training index (1)

Purpose of Exercise

•Have you ever been out of breath after climbing a flight of stairs or after a brisk walk? When we are walking, running and even sleeping, our body is taking in oxygen and generating energy. Oxygen taken in by the lungs is sent to the entire body via the circulatory system. If the function of the circulatory system , i.e. aerobic power, is insufficient, we may experience being "out of breath" or experience yet other physical problems.

•We therefore perform "sports for the heart" (aerobic exercise), which causes the heart to work a little more a few times a week, thus increas- ing the oxygen supply to the body via the circulatory system. The pur- pose of exercise with the Ergociser is to improve both your physical strength and the functioning of the circulatory system: to improve our aerobic power.

Exercise Plan

•To effectively perform "sports for the heart" and to improve your aerobic power, it is necessary to exercise according to your age and physical fitness. If exercise exceeds your physical fitness level you only injure your body. On the other hand, if the exercise is insufficient, a positive effect cannot be expected.

•The Ergociser EC-3700 has 6 types of computer-controlled programs. One program is the "Aerobic Power Measurement Program". This test program evaluates your physical fitness level, while the other 5 pro- grams are for actual exercise.

•The "Aerobic Power Measurement Program" evaluates your physical fitness level so that you can determine the training index and begin exercise based on the measured result. After exercising for a while (about 3 months), you become aware of the effect on your body. Test your physical fitness level again and gradually set a higher training in- dex, thus maintaining and improving your physical fitness level. A spe- cial feature of the Ergociser™ EC-3700 is that it combines testing with exercise.

Aerobic Power Measurement

Exercise Planning

Exercise

Exercise Frequency and Time

•At least 15 minutes are required for one exercise period, however if possible a 20 ~ 30 minute period is even better.

•To maintain your present condition, exercise at lease twice a week, 3 times a week would improve your condition even more. The ideal how- ever is to exercise every day or 5 ~ 6 times a week.

PULSE RATE (bpm)TARGET PULSE RATE CHART

200

	MAXIMUM	PULSE	RATE
		PULSE

180			(204	– 0.
180				– 0.
	85%				69 x	AGE)
	85%					AGE)
	80%
160
160	70%					UPPER-
	70%

140	60%					LIMIT	PULSE	RATE
							PULSE


									(200	–
									(200	–
	50%										AGE)
			TARGET						190	–	AGE
										–

120	40%								180
120	40%				ZONE					–	AGE




	30%
	Exercise
100	Level
100
90
90

20		30	40			50		60			70
											AGE

Note : You could also decide your target pulse rate more simply by deducting your age from a certain figure. For a beginner, for in- stance, it is recommendable to start with [160–age (approx. 30~50% depending on your age)], and gradually proceed to higher level such as [180–age (approx. 50~70%)]. It would be ideal to aim at [190–age] eventually.

Glossary of Terms

• Maximum Heart Rate

The heart rate increases according to the intensity of exercise, there is however a limit. The maximum heart rate that a person can sustain is called the "maximum heart rate". Generally the heart rate declines as we get older, this differs however between individuals, and is largely due to how much one exercises.

• Difference Between the Heart Rate and Pulse Rate

The heart rate is the rate of the heart beat per minute measured by an electrocardiograph. On the other hand, the pulse rate is measured as fol- lows.

1)By palpating an artery near the skin surface, such as the carotid artery, measure the pulse count of a blood vessel.

2)Transmit a sensor light to an earlobe or finger tip, and measure the pulse count via the subtle changes of the sensor light transmission caused by the heart beat.

Although the measurement principle and method are different, both the heart and pulse rates have the same value per minute, and are therefore regarded as synonymous.

Since earlobes move very little during exercise and are not influenced very much by physical movement, it is appropriate to use an earlobe to measure the pulse rate during exercise. The Ergociser EC-3700 therefore measures the pulse rate by detecting changes in the circulation of the ear- lobe.

• Pulse Limit

As a standard maximum heart rate, "220–Age", "204–0.69 x Age", etc. are used. With the Ergociser EC-3700, a somewhat lower value is used: "200–Age". This pulse limit allows a person to safely exercise.

• Target Pulse Rate

The pulse rate to maintain during exercise as a target is called the "target pulse rate". In the "Auto training" program, this pulse rate is automati- cally maintained. However, even with other programs, always be con- scious of your target pulse rate during exercise. Refer to the illustration on the left.

• Exercise Level Based on the Pulse Rate

The pulse rate increases according to the intensity of the exercise. In other words, the pulse rate during exercise is a barometer for the exercise level. The exercise level can be determined in percentages by the follow- ing formula.

Exercise Level (%) = Pulse rate during exercise – Pulse rate at restx 100 Maximum heart rate – Pulse rate at rest

Therefore, if you want to discern the target of the exercise level from the pulse rate (target pulse rate), you can calculate as follows.

Target pulse rate = (maximum heart rate – pulse rate at rest)

x	Exercise Level (%)	+ pulse rate at rest
	100