10
For your effective exercise
1
For shaping and toning up
For the purpose of shaping up by using the ergocisers, it is
important to perform the exercise for a long time at a rather
easy work intensity, to burn the calories obtained from meals
or snacks. Set the pedal resistance at an easy level so that
your pulse rate would not rise too high, and continue the ses-
sion for a certain length of time, watching TV, listening to mu-
sic or reading magazines as you like. It is essential to do the
exercise on a regular basis, ideally every day.
Exercise Program
The ideal exercise will be such that
you start to sweat after 10 minutes'
exercise.
One exercise should be continued
for 30 minutes or longer. If you
continue exercising every day, you
can expect good results.
200
180
160
140
120
100
90
20
30
40
50
60
70
Age
Upper pulse limit (200-Age)
190 - Age
180 - Age
85%
80%
70%
60%
50%
40%
30%
Target heart rate range for those specially trained
Exercise Level
HEART RATE (bpm)
Target Heart rate Chart
TARGET ZONE
