16
40 year old to get a cardiovascular effect the
individual would need to keep their heart rate
at or above 126 beats per minute to get a
cardiovascular effect.
Note:
Although 70% was
used in this example, the heart rate range needed
to achieve results falls between 60% and 85% of
your maximum heart rate.
If you are just beginning your exercise program,
your target heart rate range should be roughly
at 60% of your maximum heart rate. As you
become more conditioned (or if you are already
in good cardiovascular shape) you can increase
your target heart rate to 70%-85% of your
maximum heart rate. Remember, your
target heart rate is only a guide
.
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 10 seconds and
multiply by six to get the per-minute rate.
Remember, your New Balance 5.5e Elliptical Trainer
also comes with pulse sensors located on the
dual-action handlebars.
When used properly, the unit pulse sensors
can help you to determine your estimated
heart rate. To do so:
a)
Push the START button on your computer.
b)
Gently grab
both
metal pulse sensors on
both
handlebars. Wait 6 seconds.
c)
Your estimated heart rate range will be
displayed on screen. Check the chart on the
following page to see if you are within your
range according to your age.
When used properly, the heart rate pulse
sensors and display monitor provide a
reasonably accurate estimate of your
actual heart rate. This estimate is not exact
and persons with medical conditions and/or
a specific need for accurate heart rate
monitoring should not rely on the
estimations provided.
By using the chart on page 17 you can see where
your heart rate falls in the minimum and maximum
target zones.
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.
Never wear rubberized or plastic clothing, such
garments interfere with the evaporation of
perspiration and can cause body temperature
to rise to dangerous levels.
We recommend wearing a workout shoe with a
rubberized sole unless instructed otherwise.
TIPS TO KEEP YOU GOING
1)
Adopt a specific plan and write it down.
2)
Keep setting realistic goals as you go along,
and remind yourself of them often.
3)
Keep a log to record your progress and make
sure to keep it up-to-date. See pages 21-24.
4)
Include weight and/or percent body fat
measures in your log. Extra pounds can
easily creep back.
5)
Upgrade your fitness program as you progress.
Your New Balance 5.5e provides 12 different
workout programs to keep your workouts
challenging.
6)
Enlist the support and company of your family
and friends.
7)
Update others on your successes.
8)
Avoid injuries by pacing yourself and including
a warm up and cool down period as part of
every workout. See page 15.
9)
Reward yourself periodically for a job well done!
