Evo Fitness XPLORE user manual Target Heart Rate, Finding your pulse, Aerobic exercise

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EVO XPLORE ELLIPTICAL TRAINER

TARGET HEART RATE

Finding your pulse:

To make sure your heart is beating in its target zone, you’ll need to know how to monitor your heart rate. The easiest way is to feel the pulse in the carotid artery on either side of your neck, between the windpipe and the large neck muscles. Count the number of beats in ten seconds, and then multiply that number by six. This gives you the number of beats per minute.

How fast should your heart beat during aerobic exercise? Fast enough to reach and stay in its “target zone,” a range of beats per minute that is largely determined by your age and physical condition. To determine your target zone, consult the chart we have provided.

HEART RATE in beats per minute

FIND YOUR TARGET HEART RATE

200

180

160

140

120

100

80

20 25 30 35 40 45 50 55 60 65 70

AGE IN YEARS

ADVANCED: Sports, athletic conditioning or interval training

FITNESS: Optimal training, aerobic or cardiovascular

HEALTH: Beginner, low intensity with long duration produces fat burning

Aerobic exercise:

Is any sustained activity that sends oxygen to your muscles via your heart and lungs. It will improve the fitness of your lungs and heart: your body’s most important muscle. Aerobic fitness is promoted by any activity that uses your large muscle groups - arms, legs or buttocks, for example. Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise routine.

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Contents EVO Xplore Elliptical Trainer USER’S ManualPreassembly Hardware Comparison Chart Hardware chartDescription QTY Parts List Description Qty Order NoNo. Description Qty. Order No Parts Diagram Parts Diagram Parts Diagram Assembly StepAssembly Assembly Assembly Assembly Level and Pedal Adjustment Level AdjustmentPedal Adjustment Transport Instructions Transport InstructionsComputer Instructions Start ButtonCALORIES/RESISTANCE Window UP ButtonFunctions and Buttons CaloriesDistance TimeP1 to P8 Programs Selecting Procedure P1 Target TimeP2 Target Distance P3 Target CaloriesP6 Interval P7 EnduranceP8 Watt Control Warm UP Target Heart RateHeart Rate Control Main Program Cool Down Target Heart RateEnglish to Metric Conversion Warranty Important Steps Before beginningTarget Heart Rate Finding your pulseAerobic exercise Muscle Chart Targeted muscle groupsStretching Routine Warm up and cool downToe Touch Shoulder LiftHamstring Stretch Inner Thigh StretchSide Stretch Calf-Achilles Stretch888.800.1167