Alex CF 1801, User Manual

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Target Heart Rate Zone
220 - your age = Maximum Heart Zone
HOW OFTEN SHOULD YOU EXERCISE?
You should exercise three to four times a week to improve your cardiovascular and muscle fitness.
HOW AND HOW HARD SHOULD YOU EXERCISE?
Intensity of exercise is reflected in your heart rate. Exercise must be sufficiently rigorous to strengthen your
heart muscle and condition your cardiovascular system. Only your doctor can prescribe the target training
heart range for you. Before starting any exercise program consult your Doctor.
HOW LONG SHOULD YOU EXERCISE?
Sustained exercise conditions your heart, lungs and muscles. The longer you are able to sustain exercise
within your target heart range, the greater the aerobic benefits. To begin maintain 2~3 minutes of steady,
rhythmic exercise, then check your heart rate.
BEGINNER TREADMILL PROGRAM
EXERTION LEVEL
WEEK 1 Easy
WEEK 2 Easy
WEEK 3 Moderate
WEEK 4 Moderate
WEEK 5 Moderate
WEEK 6 Slightly higher or slightly lower
WEEK 7 Add interval training
DURATION
10~16 minutes
14~20 minutes
18~24 minutes
22~28 minutes
20 minutes
3 minutes at moderate exertion with
3 minutes at higher exertion for
24 minutes