When to Exercise, Measuring Your Heart Rate

STEP 6 – Attaching the Front Handlebar

and Water Bottle Holder

a) Attach the Front Handlebar to the Monitor Tube with four Allen Bolts, a Curved Washer

water bottle

holder

M5 x 16mm phillips bolt

described previously. Each workout should begin with a warm up and end with a cool down. As a general rule, space your workouts throughout the week and avoid consecutive days of

hard exercise.

Here are the amounts of activity necessary for the

a certain degree on your age, and is determined by measuring your heart rate in beats per minute. Refer to the “Measuring Your Heart Rate” section below and on page 18 for more information on how to determine and measure your heart rate.

You can do different types of aerobic activities,

and a Spring Washer.

M8 spring

washer M8 x 20mm allen bolt

average healthy person to maintain a minimum

say walking one day, and use your bike the next.

b) Attach the Water Bottle Holder to the Monitor Tube with two Phillips Bolts.

c)Insert the Water Bottle into the Water Bottle Holder. It is recommended that the bottle be washed before use.

monitor tube

M8 curved

washer

front

handlebar

level of overall fitness. Included are some of the popular exercises for each category.

WARM UP – 5 -10 minutes of exercise such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that simulate movements to be used in the activity can also be included in the warm up.

MUSCULAR STRENGTH – a minimum of two, 20 minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength.

MUSCULAR ENDURANCE – at least three, 30 minute sessions each week that include exercises such as calisthenics, push ups, sit ups, pull ups, and weight training for all the major muscle groups.

Make sure you choose an activity that can be done regularly, and is enjoyable for you. The important thing to remember is not to skip too many days between workouts or fitness benefits will be lost. If you must lose a few days, gradually work back into your routine.

WHEN TO EXERCISE

The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day's worries and tensions.

Another popular time to work out is early morning, before the work day begins. Advocates of the early start say it makes them more alert and energetic on the job.

STEP 7 – Attaching the Monitor

a)Remove the Phillips Bolts in the back of the Monitor, save Bolts for step 7d.

b)Connect Monitor Wire to the Monitor Tube Wire.

c)Connect the Monitor Pulse Wire to the Monitor Tube Pulse Wire

d)Securely fasten the Monitor to the Monitor Tube with the four Phillips Bolts that were removed in Step 7a.

DO NOT PINCH THE WIRES.

Figure 6 - Install Front Handlebar and Water Bottle Holder

	monitor
monitor
pulse wire
monitor tube	monitor wire
monitor tube
pulse wire
	monitor tube wire
M5 x 10mm
phillips bolt
monitor tube

CARDIORESPIRATORY ENDURANCE – at least three, 20 minute workouts of continuous aerobic exercise each week. Working out on your bike is a good way to obtain this aerobic activity. Other popular aerobic conditioning activities include brisk walking, jogging, swimming, elliptical exercise, rope jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball.

FLEXIBILITY – 10 -12 minutes of daily stretching exercises performed slowly, without a bouncing motion. This can be included after a warm up or during a cool down. Refer to pages 20 and 21 for a list of total body stretches.

COOL DOWN – a minimum of 5 -10 minutes of slow walking or lower intensity cycling, combined with stretching.

AEROBIC EXERCISE:

HOW MUCH? HOW OFTEN?

Experts recommend that you do some form of aerobic exercise at least three times a week for a minimum of 20 continuous minutes. Of course, if that is too much, start with a shorter time span and gradually build up to the minimum. Then gradually progress until you are able to work aerobically for 20 - 40 minutes. If you want to lose weight, you may want to do your aerobic workout five times a week.

It is important to exercise at an intensity vigorous enough to cause your heart rate and breathing to increase. How hard you should exercise depends to

Among the factors you should consider in developing your workout schedule are personal preference, job and family responsibilities, availability of exercise facilities and weather. It's important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time.

You should not exercise strenuously during extremely hot, humid weather or within two hours after eating. Heat and/or digestion both make heavy demands on the circulatory system, and in combination with exercise can be an over-taxing double load.

MEASURING YOUR HEART RATE

(see chart on page 19)

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

Figure 7 - Install Monitor

(continued on next page)