JKEXER VIGOR 736, Owner'S Manual

Page: 20 / 24

HOW TO WORK OUT SAFELY AND EFFICIENTLY?
First of all, we strongly suggest you to check with your doctor before starting your
Of course, if your have arthritis, anemia, low back pain, uncontrolled diabetes, or serious diseases of
the lungs, kidneys, liver, or heart, you should see a doctor regularly anyway.
To work out efficiently, we suggest using your heart rate as a guide. Everyone has what is called a
"Maximum Heart Rate". Your maximum heart rate is the number of beats your heart makes per minute
when you are running as far, as fast, and as long as possible. Although it varies from person to person,
your maximum heart rate is roughly equal to the figure using 220 to minus your age.
That is, if you are 20 years old, your maximum heart rate is about 200; If you are 40, it is about 180.
However, it could be dangerous if exercising at your maximum heart rate. And physiologists have
figured out a safe heart range for most people. They call it "Target Heart Rate". This Target Heart Rate,
as it is called in cardiovascular exercise programs, is considered between 60 to 85 percent of your
Maximum Heart Rate. This is your optimum level for exercise. Exercise at least 3 times a week, keep
your heart beat within Target Heart Rate for minimum 20 minutes per time will get the most advantage
of your workout.
For example:
If you are 30 years old, your Maximum Heart Rate is 220 - 30 = 190.
Your Target Heart Rate is about 114 ~ 160.
190 x 60% = 114
190 x 85% = 161.5
walking program.
17