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sMaRt eXeRCise tiPs
Be sure to consult your doctor before beginning any exercise program.
Books, videotapes, the Internet, and personal trainers are all great sources of information on exercise programs.
Make sure the information comes from a credible source such as The American College of Sports Medicine (ACSM)
or The American Council on Exercise (ACE). Visit them on the web at:
• www.acsm.org
• www.acefitness.com
For every good information resource, there is also a gimmick or fad. A simple rule of thumb is that if it sounds too
good to be true, then it probably is. The best route to a happier, healthier life is good old-fashioned work—20+
minutes per day, 3-5 times per week. Several key considerations will help you determine the best program for you:
Fit
(frequency, intensity, time), heart rate, exercise variety and setting goals.
Fit
Frequency
How often you workout. Three to five times per week is best.
intensity
Whatever your exercise goals, you need to exercise at the right intensity
level. If you don’t exercise hard enough, you won’t get the results you
want. Exercise too hard and you could experience unnecessary pain and
risk injury, leading you to abandon your exercise routine altogether.
time
Time is the duration of your workout. To achieve the results you are looking
for, it is important that you exercise for at least 20 minutes. If you are new
to exercise, slowly increase the duration of each workout. A great method
is to add one minute to each workout until you reach your desired time.
Heart Rate
Your heart rate is your body’s speedometer. The best way to gauge your exercise intensity is by measuring your heart
rate. There are two ways to measure your heart rate: electronically and manually.
Electronic measurement
The Octane Fitness PRO310 is compatible with a wireless chest strap
to measure and display your heart rate on the console throughout your
workout. To take it one step further, Octane offers HeartLogic Intelligence
which will change the machine’s resistance to maintain the desired heart
rate. For additional information on HeartLogic Intelligence please refer to
page 23.
Manual measurement
You can manually check your pulse using your first and second fingers.
Place them either under your chin and next to your Adam’s apple or on the
palm side of your wrist. Count your pulse for six seconds and multiply it
by ten. You should periodically check your heart rate when exercising to
insure that you are in the proper training zone.
What should my heart rate be?
To understand exercise intensity you must first determine your theoretical
maximum heart rate (TMHR) by subtracting your age from 220. The lower
limit of your heart rate training zone is 55% of your TMHR; the upper limit
is 90% of TMHR. You should always exercise within these numbers.
