AquaBrew EX3 manual Getting fit, Age

getting fit

Cardiovascular endurance is the most important component of physical fitness. There are two types of cardiovascular training, these are interval training and steady state training.

Interval training varies the amount of effort required to workout. The LifeSpan EX3 comes with several programs that automatically very the amount of resistance during the course of the workout. These include Interval, Random, Mountain and Weight Loss programs. All of these programs vary the amount of effort required during the workout by automatically adjusting the flywheel resistance.

Steady state training keeps the workload constant. The manual program on your LifeSpan elliptical allows you to manually control the resistance of your elliptical providing you with a constant workout that you completely control. The EX3 also supports Heart Rate training where you can preset the elliptical to a target heart rate. The elliptical will then automatically adjust the resistance level to maintain your target heart rate

If you have a requirement to maintain a steady heart rate during your workout, the manual or Target Heart Rate Program is the best selection.

The three components of a successful cardiovascular exercise program are:

•Frequency

•Intensity

•Time

In terms of frequency, you should try and exercise at least three times per week. Preferably you should try to exercise every other day to give your body a days rest in-between workouts.

The intensity of each workout refers to how hard you feel you are working and can be measured by your heart rate. Depending on your fitness goals, exercise between 55% and 90% of your maximum heart rate. A sim- ple way of estimating your maximum heart rate is by subtracting your age from 220. As a general rule of thumb, if your fitness objective is to lose weight, you will want to keep your heart rate at between 60% and 75% of your maximum heart rate. If your objective is improved aerobic performance keep your heart rate between 75% and 85% of your maximum heart rate.

Regardless of your personal fitness goals and the program that you pursue, warming up and cooling down before and after you workout will help reduce the risk of injury and improve the effectiveness of your workout.

Warming up is important to bring your body from its normal level of activity to a state where it is ready to exercise by increasing the flow of blood to the muscle to raise the muscle temperature. This will increase the muscle elasticity and protect the joints. The warm up period also helps to mentally prepare you for your workout.

Warmups should be done at a low intensity level and last for at least five minutes.

Cooling down after your workout is required to gradually bring your cardiovascular system down to its normal level.

Follow your workout with at least 10 minutes of stretching. Focus on the major muscle groups of the lower extremity. When stretching, stretch the muscle until you feel gentle tension, hold it and wait for the tension to relax while the muscle elongates, stretch the muscle again until you feel gentle tension.

100%	200	195	190	185	180
85%	170	166	162			175	170	165	160	155
				157
75%	150	146	143		153	149	145	140	136	132
				139	135	131	128	124	120
60%	120									116
		117
			114	111	108	105	102
								99	96
										93
	20	25	30	35	40	45	50	55	60	65
					AGE

Increased Performance Range

Aerobic Training Range

Weight Loss Training Range

Low Intensity

Do not bounce when you stretch, bouncing is not an effective approach to stretching and can lead to injury.

To achieve benefits from your workout, your workout time should be at least 20 minutes per session. If you are trying to lose weight focus on longer (45 - 60 minutes) less intense workouts, to improve your aerobic performance focus on shorter more intense workouts.

As a rule of thumb when your exercising, if you are having trouble completing a sentence, you are working too hard. When exercising, you should be able to speak freely without gasping for air.

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