MEASURING YOUR HEART RATE
(see chart on page 18)
Heart rate is widely accepted as a good method for measuring intensity during running, swimming, cycling, and other aerobic activities. Exercise that doesn't raise your heart rate to a certain level and keep it there for 20 minutes won't contribute significantly to cardiovascular fitness.
The heart rate you should maintain is called your Target Heart Rate. There are several ways of arriving at this figure. One of the simplest is: maximum heart rate (220 - age) x 70%. Thus, the target heart rate for a 40
at or above 126 beats per minute to get a cardiovascular effect. Note: Although 70% was used in this example, the heart rate range needed to achieve results falls between 60% and 85% of your maximum heart rate.
If you are just beginning your exercise program, your target heart rate range should be roughly at 60% of your maximum heart rate. As you become more conditioned (or if you are already in good cardiovascular shape) you can increase your target heart rate to
When checking heart rate during a workout, take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving. Count pulse for 10 seconds and multiply by six to get the
Remember, your bike also comes with pulse sensors located on the handlebar.
When used properly, the unit pulse sensors can help you to determine your estimated heart rate. To do so:
a)Push the start button on your Computer.
b)Gently grab both metal pulse sensors on both handlebars. Wait 6 seconds.
c)Your estimated heart rate range will be displayed on screen. Check the chart on the following page to see if you are within your range according to your age.
When used properly, the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate. This estimate is not exact
and persons with medical conditions and/or
aspecific need for accurate heart rate monitoring should not rely on the estimations provided.
By using the chart on page 18 you can see where your heart rate falls in the minimum and maximum target zones.
The above are guidelines, people with any medical limitations should discuss this formula with their physician.
CLOTHING
All exercise clothing should be
Never wear rubberized or plastic clothing, such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels.
We recommend wearing a workout shoe with a rubberized sole unless instructed otherwise.
TIPS TO KEEP YOU GOING
1)Adopt a specific plan and write it down.
2)Keep setting realistic goals as you go along, and remind yourself of them often.
3)Keep a log to record your progress and make sure to keep it
4)Include weight and/or percent body fat measures in your log. Extra pounds can easily creep back.
5)Upgrade your fitness program as you progress. Your bike provides 12 different workout programs to keep your workouts challenging.
6)Enlist the support and company of your family and friends.
7)Update others on your successes.
8)Avoid injuries by pacing yourself and including a warm up and cool down period as part of every workout. See page 16.
9)Reward yourself periodically for a job well done!
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