21
EXERCISE INFORMATION
Tailor your exercise program according to your physical condition. If you have been inactive for several
years, or are overweight, you must start slowly and gradually increase your time on the equipment; a few
minutes per workout increase is advisable.
Initially, you may be able to exercise for only a few minutes in your target zone; however, your aerobic
fitness will improve over the next six to eight weeks. Do not be discouraged if it takes longer. It is
important to work at your own pace.
Please remember these essentials:
• Have your doctor review your training and diet programme to advise you of a workout routine you should
adopt.
• Begin your training programme slowly with realistic goals.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on a flat even surface with an adequate training area, as prescribed in this
manual.
Exercise intensity
To maximise the benefits of exercising, it is important to exercise with proper intensity. The proper
intensity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart
rate should be maintained at a level between 65% and 85% of your maximum heart rate as you exercise.
This is known as your target zone. You can find your target zone in the table below.
Age
During the first few months of your exercise programme, keep your heart rate near to 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.
