Schwinn 438 manual Very long

FITNESS GUIDE

When you are first starting out, you should exclusively work in the Zone 1 and Zone 2 intensities. After a few weeks, you can occasionally incorporate Zone 3 and Zone 4 intensities for short periods of time. Remember, when you begin to incorporate Zone 3 and Zone 4 intensities, you will find that you will likely have to drop down to Zone 1 intensities shortly thereafter as brief recovery periods.

For variety, you can spend a little bit of time in each of the four Zones during one workout, and then spend your time in just one Zone during the next workout.

Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and anyone unaware of their current medical condition should also avoid Zone 3 and Zone 4 without prior clearance from their doctor.

These Zones can be translated into target heart rate numbers if your home fitness product has a grip or telemetric heart rate counter. Research has shown the best way to do this is not to establish heart rate numbers based upon age, but rather based upon how you feel.

The following chart will allow you to log your heart rate numbers based upon how you feel when working out. Simply log the heart rate numbers you find when you feel you are working at each of the specific intensities.

A. Zone	Description	Your Heart Rate	Approximate
			Percentage of
			Maximum Heart
			Rate
1	Easy	Insert the heart rate	50%-65%
	Warm-Up	you get when you are
	Cool-down	working in Zone 1
2	Challenging, but	Insert the heart rate	65%-75%
	comfortable	you get when you are
	Steady endurance pace	working in Zone 2
3	Challenging and	Insert the heart rate	75%-85%
	uncomfortable	you get when you are
	Race pace	working in Zone 3
4	Breathless	Insert the heart rate	85%-95%
	Not maximum, but	you get when you are
	winded	working in Zone 4
	Can’t keep the pace for
	very long

As you get in better shape, the heart rate number you obtain for each zone will get higher and higher, which means your heart is able to handle higher intensities. Or

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