Exercise Guidelines, Exercise Intensity

EXERCISE GUIDELINES

WARNING:

Before beginning this or any exercise pro- gram, consult your physician. This is espe- cially important for individuals over the age of 35 or individuals with pre-existing health problems.

The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determin- ing heart rate trends in general.

The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recom- mended heart rates for fat burning, maximum fat burn- ing, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age at the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age; the three numbers are your “training zone.” The lowest number is the recommended heart rate for fat burning; the middle number is the recommended heart rate for maximum fat burning; and the highest number is the heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative- ly low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for ener- gy. 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, adjust the intensity of your exercise until your heart rate is near the lowest num- ber or the middle number in 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, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Each workout should include the following three 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 30 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. The key to success is make exercise a regu- lar and enjoyable part of your everyday life.

EPEX3905.0 specifications

The Epic Fitness EPEX3905.0 is a compelling option for fitness enthusiasts seeking an all-in-one workout solution. This versatile piece of equipment is designed to accommodate a wide range of exercises, making it suitable for both beginners and experienced users. With its robust construction and innovative features, the EPEX3905.0 elevates home workouts to new heights.

One of the standout features of the EPEX3905.0 is its multi-functionality. It combines cardio and strength training capabilities, enabling users to perform various exercises without the need for multiple machines. The equipment includes an adjustable bench, allowing for both flat and inclined positions, ideal for bench presses, rows, and a multitude of other strength exercises. Additionally, the integrated lat tower adds even more versatility, facilitating pull-downs and chin-ups to target the upper body effectively.

The EPEX3905.0 is equipped with advanced technologies designed to enhance the user experience. The built-in LCD display provides real-time feedback on key metrics such as time, distance, speed, and calories burned. This feature helps users track their progress and stay motivated throughout their workouts. Users can also easily adjust resistance levels to suit their fitness goals, ensuring a customized workout experience.

Another impressive aspect of the EPEX3905.0 is its ergonomic design. The padded seat and backrest are designed for comfort and support during prolonged workouts, reducing the risk of injury and enhancing overall performance. The machine is also compact, making it suitable for a variety of home environments without sacrificing functionality.

Durability is a key characteristic of the Epic Fitness EPEX3905.0. Constructed with high-quality materials, the equipment is built to withstand rigorous use, ensuring longevity and reliability. Users can engage in intense workouts with confidence, knowing that their machine is up to the challenge.

In terms of assembly, the EPEX3905.0 comes with clear instructions and all necessary tools, allowing for a straightforward setup process. Once assembled, users can immediately begin enjoying the full range of functionalities it has to offer.

In summary, the Epic Fitness EPEX3905.0 embodies innovation and versatility, making it a top choice for anyone looking to enhance their fitness routine. With its multi-functionality, advanced technologies, ergonomic design, and durable construction, this piece of equipment promises a comprehensive and satisfying workout experience for users at any fitness level.