For your effective exercise
1For shaping and toning up
For the purpose of shaping up by using the ergocisers, it is important to perform the exercise for a long time at a rather easy work intensity, to burn the calories obtained from meals or snacks. Set the pedal resistance at an easy level so that your pulse rate would not rise too high, and continue the ses- sion for a certain length of time, watching TV, listening to mu- sic or reading magazines as you like. It is essential to do the exercise on a regular basis, ideally every day.
Exercise Program
The ideal exercise will be such that you start to sweat after 10 minutes' exercise.
One exercise should be continued for 30 minutes or longer. If you continue exercising every day, you can expect good results.
HEART RATE (bpm)
200
180
| 85% |
| 80% |
160 | 70% |
| |
140 | 60% |
| |
| 50% |
120 | 40% |
Target Heart rate Chart
Target heart rate range for those specially trained
| limit | (200- | |
|
| ||
TARGET ZONE |
| 190 | Age) |
| - | ||
|
|
| Age |
100
90
30%
Exercise Level
180 | - |
| Age |
20 | 30 | 40 | 50 | 60 | 70 |
|
|
|
|
| Age |
|
|
|
|
|
|
10
