Master R08 MAS4A024, Owner'S Manual

Page: 53 / 69

EN
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Exercising in your Target Zone
To ensure that your heart is working in its exercise target zone, you need to be able to take your pulse. If
you do not have a pulse monitor (either from the product you are using or a proprietary independent unit)
you will need to locate the pulse in your carotid artery. This is situated in the side of the neck and can be
felt by using the index and middle fingers. Simply count the number of beats you feel in 10
seconds and then multiply by six to get your pulse rate. This should be taken before you start to exercise
for easy reference. People, who have a greater aerobic fitness, have a lower resting pulse level and will
also be able to exercise with a higher pulse level.
Target Zone
To determine your target zone, see the chart opposite. If you are new to exercise and by definition unfit,
refer to the left column. If you exercise regularly and have good aerobic fitness, refer to the right column.
Cool Down
To decrease fatigue and muscle soreness, you should also cool down by walking at a slow relaxed pace
for a minute or so, to allow your heart rate to return to normal.
Warm Up and Cool Down Exercises
Hold each stretch for a minimum of ten seconds and then relax. Repeat each stretch two or three times.
Do this before your Aerobic Exercise session and also after you have finished.
Head Roll
Rotate your head to the right for one count, feeling a slight pull on the left side of your neck. Next, rotate
your head back for one count, stretching your chin. Then rotate your head to the left for one count,
feeling a slight pul l on the right side of your neck. Lastly, drop your head to your chest for one count.
Repeat 2 to 3 times.
Toe Touch
Slowly bend forward from your waist, letting your back and shoulders relax as you lower your trunk.
Gently stretch down as far as is comfor table and hold for 10 seconds.