Before You Start - SPORTSTECH HGX200 Benutzerhandbuch

EXERCISING INFORMATION

BEFORE YOU START

How you begin your exercise programme depends on your physical condition. If you have been inactive for several years
or are overweight, you must start slowly and increase a few repetitions per workout.
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 programme to advise you of a workout routine you should adopt.
• Begin your training programme slowly with realistic goals.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on 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 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 65% 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.
During the first few months of your exercise programme, 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 exercises.
To measure your heart rate, stop exercising but continue moving your legs or walking around and
place two fingers on your wrist. Take a six-second heartbeat count and multiply the results by 10 to
find your heart rate. For example, if your six - second heartbeat count is 14, your heart rate is 140
beats per minute. (A six-second count is used because your heart rate will drop rapidly when you
stop exercising.) Adjust the intensity of your exercise until your heart rate is at the proper level.
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