Master MAS4A009, User Manual

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EN
Your workout should be followed by a cool down. The cool down should consist of 5 to 10 minutes of easy
exercise, foilowed by stretching. Refer to the stretches of this manual. Never push yourself beyond a point
of gentle tension on the muscles being stretched. Keep your movements relaxed, rhythmic and controlled.
When to Exercise
The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a
welcome change of pace at the end of the work day and helps dissolve the day's worries and tensions.
Another popular time to work out is early morning, before the work day begins. Advocates of the early start
say it makes them more alert and energetic on the job.
Among the factors you should consider in developing your workout schedule are personal preference, job
and family responsibilities, availability of exercise facilities and weather. It's important to schedule your
workouts for a time when there is little chance that you will have to cancel or interrupt them because of
other demands on your time.
You should not exercise strenuously during extremely hot, humid weather or within two hours after eating.
Heat and/or digestion both make heavy demands on the circulatory system, and in combination with
exercise can be an over-taxing double load.
Measuring Your Heart Rate
When checking Heart Rate during a workout, take your pulse within five seconds after interrupting exercise
because it starts to go down once you stop moving. Count pulse for lOseconds and multiply by six to
get the per-minute rate.
Target Heart Rate
Aerobic Intensity guidelines for healthy adults are generally set at 60 to 85 percent of heart rate. But, if
you're out of shape, remember that moderate to low level and consistent cardiovascular training-weil below
the standard recommendations set forth - can result in substantial and beneficial eftects to your health and
can greatly improve cardiovascular endurance.
You can use the following oalculation 10 determine what percentage of your heart rate you are working at:
%heart rate = (220 - age) x%.
Using this calculation, a 70% heart rate for a 40 year old would be (220 - 40) x 70% or 126. Thus, this
individual would need to reach 126 beats per minute to equal a 70% heart rate.
The above are guidelines, people with any medical limitations should discuss this formula with
their physician.
Clothing
All exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer
feel comfortable and self-assured.