22
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 only for 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 maximize 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.
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.
To measure your heart rate, 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 required level.
Summary of Contents for Wall Mounted Folding Squat Rack
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