China Fun Sports CF-7308, Manual

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Exercises for your personal work-out
How high or low should your heart rate be during exercises?
Your GP can give your more information on the current guidelines.
Age
Heat rate frequency range 50-75%
(beats per minute)
- ideal training pulse -
Maximum heart rate frequency
100%
20 years 100-150 200
25 years 98-146 195
30 years 95-142 190
35 years 93-138 185
40 years 90-135 180
45 years 88-131 175
50 years 85-127 170
55 years 83-123 165
60 years 80-120 160
65 years 78-116 155
70 years 75-113 150
COPYRIGHT(c) 1997 AMERICAN HEART ASSOCIATI0N
Warm-up / stretching exercises
A successful exercise session begins with warming up exercises and ends with exercises
for cooling down and relaxing. These warming up exercises prepare your body for the
subsequent demands made upon it. The cooling down / relaxation period after the
exercise session ensures that you do not experience any muscular problems. In the
following you will find stretching exercise instructions for warming up and cooling down.
Please pay attention to the following points:
NECK EXERCISES
Tilt your head to the right and feel the tension in your neck. Slowly drop your head down
to your chest in a semi-circle and then turn your head to the left. You will feel a
comfortable tension in your neck again.
You can repeat this exercise alternately several times.
EXERCISES FOR THE SHOULDER AREA
Lift the left and right shoulders alternately, or lift both shoulders simultaneously.
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