CAUTION!
For your health and safety, DO NOT over exert yourself.
CAUTION!
HOW HARD?
How hard you work out is determined by your goal. Regardless of your fitness goals, always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial !
There are two ways to measure your exercise intensity. The first is by evaluating your perceived exertion level and the second is by monitoring your heart rate.
If you experience chest
| pains, nausea, | During exercise, if you cannot maintain a conversation without gasping, you are working too hard. | ||||
| dizziness or shortness | A good rule of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch | ||||
| of breath, STOP | your breath, it is time to slow down. Always be aware of other warning signs of overexertion. | ||||
| exercising immediately | To monitor your heart rate you can use a pulse monitor or take your pulse with your fingers. | ||||
| and consult your | |||||
| physician before | Pulse monitors are convenient tools for monitoring your heart rate. However, these values are for | ||||
| continuing. |
| reference only. You should always listen to your body first. |
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| You can measure your pulse with your fingers by placing your first two fingers lightly over the blood | ||
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| vessel (carotid artery) on your neck located next to your Adam’s apple. Count your pulse for ten | ||
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| seconds and multiply by six. This figure is your heart rate in beats per minute. Compare this | ||
TARGET HEART RATEnumber to the Target Heart rate zone for your age group. |
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| Age | Target Zone |
| CALCULATING YOUR TARGET HEART RATE ZONE | ||
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| ( 60% - 75% ) |
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| 20 | 120 - 150 | The most common method for calculating your target heart rate is to first determine your maximum | |||
| 25 | 117 - 146 | heart rate. The standard formula is: 220 - your age = maximum heart rate. | |||
| 30 | 114 - 142 | You DO NOT want to work out at your maximum heart rate. | Instead, you should work out in | ||
| 35 | 111 - 138 | your target heart rate zone. Your target heart rate zone is a percentage of your maximum heart | |||
| 40 | 108 | - 135 | rate. The AHA (American Heart Association) recommends working out at a target heart rate | ||
| 45 | 105 | - 131 | zone of between 60% - 75% of your maximum heart rate. | If you are just beginning a program, | |
| 50 | 102 | - 127 | exercise near or below the lower limit of your target zone. |
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| 55 | 99 | - 123 |
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| 60 | 96 | - 120 | Lower limit of target zone = maximum heart rate x 0.60 |
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| 65 | 93 | - 116 | Upper limit of target zone = maximum heart rate x 0.75 |
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| 70 | 90 | - 113 |
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| Maximum heart rate (for user age 30) = 220 – 30 = 190 |
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| 60% of max HR = 190 x .60 = 114 |
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| 75% of max HR = 190 x .75 = 142 |
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| If you have not been exercising on a regular basis, it is recommended that you start slower. It | ||
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| may be advised that you use 114 to begin as your target heart rate. If you find this pace too | ||
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| difficult to maintain, go to a lower target heart rate. As you become stronger, you may want to | ||
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| increase your target heart rate. |
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| VIII. MAINTENANCE: |
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Owner’s Manual | 27 |