Sportplus SP-HT-2507-TS, Instruction Manual

Page: 18 / 46

SportPlus
Model: SP-HT-2507-TS
Language : UK
Page : 18 (of 160 Pages)
Version : 3.0
Date : 007.08.09
18
IMPoRTAnT ADVICe FoR TRAInInG
Before training, always consult your doctor and ask him to recommend a
suitable training programme. Inappropriate or excessive training can cause
health problems.
Avoid over training. Do not train if you are tired or feeling faint. If you are not
used to physical activity, begin training slowly.
If you overstress your body or train in a wrong posture, this might harm
your health.
Stop exercising immediately if you feel pain or discomfort.
Do not eat 30 minutes before or 30 minutes after training.
Pay attention to your breathing during training.
To avoid injury, begin training with an extensive warm up and finish with a
cool-down phase. Use the exercises described in this manual. You can also
refer to exercises described in other sports guides.
Ensure that sufficient fluids are consumed whilst exercising. Be aware
that the recommended daily in take of water ( liters) may increase during
exercise. Drink fluids at room temperature.
When using the equipment, wear sports clothes and suitable shoes. These
should have non-slip soles. Avoid wearing baggy clothes, potentially; these
could be caught in the moving parts of the equipment.
Check your pulse regularly. Determine your personal training frequency to
achieve an optimum training effect. Take into consideration your age and
condition. The following table gives you an overview for an optimal training
pulse.
Age Heart frequency area 50-75%
(Beats per Minute)
- best training pulse -
Max. heart rate
100%
(220 Beats– Life age)
0 Years 100-150 00
5 Years 98-16 195
30 Years 95-1 190
35 Years 93-138 185
0 Years 90-135 180
5 Years 88-131 175
50 Years 85-17 170
55 Years 83-13 165
60 Years 80-10 160
65 Years 78-116 155
70 Years 75-113 150
•
•
•
•
•
•
•
•
•
•
7. TRAInInG TIPS