Insportline EM-3231, User Manual

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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.
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 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.
WARM-UP AND COOL-DOWN
Warm-up The purpose of warming up is to prepare your body for exercise and to minimize injuries.
Warm up for two to five minutes before strength-training or aerobic exercising. Perform activities that
raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging,
jumping jacks, jump rope, and running in place.
Stretching Stretching while your muscles are warm after a proper warm-up and again after your
strength or aerobic training session is very important. Muscles stretch more easily at these times
because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be
held for 15 to 30 seconds. Do not bounce.
SUGGESTED STRETCHING EXERCISES
Lower Body Stretch
Place feet shoulder-width apart and lean forward. Keep this position for 30 seconds using the body as
a natural weight to stretch the backs of the legs. DO NOT BOUNCE! When the pull on the back of the
legs lessen, try a lower position gradually.