endurance extreme owner’s guidev1.0.qxd 10/3/2002 12:14 PM Page 13
USING YOUR ‘THR ZONE’ PROGRAM
Once the ‘THR Zone’ quick program key is selected, wait for 5 seconds and you will see the target heart rate flashing in the Heart Rate window. Using the chart on page 14, determine your target heart rate. Your target heart rate should be set at a number that you will be able to exercise at throughout the majority of your workout. To adjust the target heart rate, press the plus (+) or minus
Once you have chosen your target heart rate, wait for five seconds and you will see the time flashing in the Time window. Press the plus (+) or minus
The ‘THR Zone’ program will have a 5 minute warm up time before it will get you in your ‘target heart rate zone’.
After the 5 minute warm up period, the resistance level will increase gradually to get the user to the entered ‘target heart rate zone’. Once the user is at the ‘target heart rate zone’, plus or minus 5 beats, the resist- ance level will remain at the current resistance level.
The last 5 minutes of the program will begin the cool down period. At this time, the program will gradually decrease the resistance level to give the user a smooth cool down.
NOTE: The Chest Strap Transmitter is required to use the ‘THR Zone’ program.
CHEST STRAP TRANSMITTER PLACEMENT AND MOISTENING THE ELECTRODES
Apply Moisture Here
Backside of Chest Transmitter
LOGO
EXERCISE GUIDELINES
Always consult your physician before beginning an exercise program.
How Often?
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific time of day to exercise. It doesn’t matter whether it’s in the morn- ing before your shower, during lunch hour or while watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a time when you won’t be interrupted. If you are to be suc- cessful with your fitness program, you have to make it a priority in your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
How Long?
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 32 minutes per session. But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to be most effective. A workout time of 48 minutes or more is recommended for best weight loss results.
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