CONDITIONING GUIDELINES

WARNING:

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

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 deter- mining 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 burning, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age on the bottom line 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 lower two numbers are recommended

heart rates for fat burning; the highest number is the recommended 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 in your training zone as you exercise.

For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle num- ber 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 exer-

cise 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 as you exercise.

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

program, 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, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exer- cise, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

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Healthrider R850x manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines, Exercise Frequency

R850x specifications

The Healthrider R850x is a state-of-the-art recumbent exercise bike designed to enhance the fitness experience for users of varying levels. This machine stands out in the crowded fitness equipment market due to its combination of advanced technology, user-friendly features, and robust ergonomic design.

One of the standout features of the Healthrider R850x is its adjustable reclined seating position. This ergonomic design promotes better posture and comfort during workouts, making it suitable for individuals with back issues or those who prefer a more relaxed riding position. The seat is cushioned and can be adjusted for height, accommodating users of different sizes.

The R850x is equipped with a sophisticated console that displays key workout metrics such as time, distance, speed, calories burned, and heart rate. The console is easy to navigate, allowing users to quickly select their preferred workout program or adjust resistance levels. This model offers a variety of built-in workout programs that cater to different fitness goals, from weight loss to endurance training.

One of the technologies that set the R850x apart is its silent magnetic resistance system. This ensures a smooth and quiet operation, allowing users to work out without disturbing others. The resistance can be electronically adjusted with a simple push of a button, enabling a seamless transition between different levels of intensity.

The bike is also designed with convenience in mind; it features integrated speakers and Bluetooth connectivity, allowing users to listen to music or connect their devices during workouts. Additional conveniences include a built-in tablet holder, which supports entertainment options and fitness apps, turning workouts into an engaging activity.

Safety and stability are critical aspects of the Healthrider R850x. The machine is built with a solid frame and features slip-resistant pedals, providing a secure workout environment. The floor stabilizers ensure that the bike remains steady during intense sessions, catering to even the most vigorous workouts.

In summary, the Healthrider R850x is a well-rounded recumbent bike that excels in comfort, technology, and functionality. Its array of adjustable features, paired with advanced resistance technology and integrated connectivity options, makes it an excellent choice for home fitness enthusiasts looking to achieve their health and fitness goals. Whether you're a beginner or a seasoned athlete, the R850x offers an effective and enjoyable way to stay active.