“CONDITIONING GUIDELINES”
How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are severely overweight, you must slowly and increase your time on the 2 in 1 Elliptical / Bike gradually: a few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness will improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ultimately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic fitness, the harder you will have to work to stay in your target zone. Please remember these essentials:
˙Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
˙Begin your training program slowly with realistic goals that have been set by you and your doctor.
˙Monitor your pulse frequently. Establish your target heart rate base on your age and condition.
˙Set up your 2 in 1 Elliptical / Bike a flat, even surface at least 3 feet from walls and furniture.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is known as your target zone. You can find your target zone in the table below. Target zones are listed for both unconditioned and conditioned persons according to age.
Age | Target Heart Rate Zone | Average Max. Heart |
| (55% ~ 90% of Max. | Rate 100% |
| Heart Rate) |
|
20 | 200 beats per minute | |
25 | 195 beats per minute | |
30 | 190 beats per minute | |
35 | 185 beats per minute | |
40 | 180 beats per minute | |
45 | 175 beats per minute | |
50 | 170 beats per minute | |
55 | 165 beats per minute | |
60 | 160 beats per minute | |
65 | 155 beats per minute | |
70 | 150 beats per minute |
During the first few months of your exercise program, keep your heart rate near the low end of your target zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of your target zone as you exercise.
To measure your heart rate manually, stop exercising but continue moving your legs or
walking around and place two fingers on your wrist. Take a
Adjust the intensity of your exercise until your heart rate is at the proper level.
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