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How you begin your exercise program depends on your physical condition. If you have been inactive for 

several years or are severely overweight, start slowly and increase your workout time gradually. Increase 

your workout intensity gradually by monitoring your heart rate while you exercise.

Initially you may only be able to exercise within your target zone for a few minutes; however, your aerobic 

capacity will improve over the next six to eight weeks. It is important to pace yourself while you exercise 

so you don't tire too quickly.

Measure your heart rate periodically during your workout by stopping the 

exercise but continuing to move your legs or walk around. Place two or 

three fingers on your wrist and take a six second heartbeat count. Multiply 

the results by ten 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 

proper level.

wrist pulse

Remember to follow these essentials:

  Have your doctor review your training and diet programs.
  Begin your training program slowly with realistic goals that have been set by you and your physician.
  Warm up before you exercise and cool down after you work out.
  Take your pulse periodically during your workout and strive to stay within a range of 60% (lower 

intensity) to 90% (higher intensity) of your maximum heart rate zone. Start at the lower intensity, and 

build up to higher intensity as you become more aerobically fit.

  If you feel dizzy or lightheaded you should slow down or stop exercising.

To determine if you are working out at the correct intensity, use a heart rate monitor or use the table 

below. For effective aerobic exercise, your heart rate should be maintained at a level between 60% 

and 90% of your maximum heart rate. If just starting an exercise program, work out at the low end of 

your target heart rate zone. As your aerobic capacity improves, gradually increase the intensity of your 

workout by increasing your heart rate. 

CONDITIONING GUIDELINES

Target Heart Rate Zone Estimated by Age* 

* For cardiorespiratory training benefits, the American College of Sports Medicine recommends 

working out within a heart rate range of 55% to 90% of maximum heart rate. To predict the 

maximum heart rate, the following formula was used:  220 - Age = predicted maximum heart rate

20 years

25 years

30 years

35 years

40 years

45 years
50 years
55 years
60 years
65 years
70 years

Average Maximum

Heart Rate 100%

Age

110-180 beats per minute

107-175 beats per minute
105-171 beats per minute
102-166 beats per minute

99-162 beats per minute
97-157 beats per minute
94-153 beats per minute
91-148 beats per minute
88-144 beats per minute
85-139 beats per minute
83-135 beats per minute

200 beats per minute

195 beats per minute

190 beats per minute

185 beats per minute
180 beats per minute
175 beats per minute
170 beats per minute
165 beats per minute
160 beats per minute
155 beats per minute
150 beats per minute

Target Heart Rate Zone

(55%-90% of Maximum Heart Rate)

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Summary of Contents for 20-0012

Page 1: ...isk Consult a physician before beginning any exercise program with this equipment If you feel faint or dizzy immediately discontinue use of this equipment Serious bodily injury can occur if this equip...

Page 2: ...his exercise equipment on an equipment mat 5 Set up and operate the STAMINA X Adjustable Plyo Box on a solid level surface Do not position the STAMINA X Adjustable Plyo Box on loose rugs or uneven sur...

Page 3: ...number 1 800 375 7520 Monday Thursday 7 30 A M 5 00 P M Central Time Friday 8 00 A M 3 00 P M Central Time TELEPHONE CUSTOMER SERVICE Tel 1 800 375 7520 FAX CUSTOMER SERVICE Fax 417 889 8064 MAIL STAM...

Page 4: ...e using the STAMINA X Adjustable Plyo Box BEFORE YOU BEGIN Although Stamina constructs its products with the finest materials and uses the highest standards of manufacturing and quality control there...

Page 5: ...notice labels on the STAMINA X Adjustable Plyo Box Please take a moment to familiarize yourself with all of the warning caution and notice labels EQUIPMENT WARNING CAUTION NOTICE LABELS WARNING LABEL...

Page 6: ...BAR 6 is properly locked with the SPRING PIN 9 2 Adequate overhead clearance is essential When using your STAMINA X Adjustable Plyo Box be sure to provide clearance for ceiling height ceiling lights c...

Page 7: ...2 to the desired positions Pull the SPRING PIN 9 and flip the SAFETY BAR 6 to lock the OUTER LEG 1 and INNER LEG 2 in position then release the SPRING PIN 9 to secure the SAFETY BAR 6 properly Refer t...

Page 8: ...signed construction of the STAMINA X Adjustable Plyo Box only the OUTER LEG 1 can cross over the INNER LEG 2 So always adjust the OUTER LEG 1 first as shown in illustration D C D E Then adjust the INN...

Page 9: ...oth sides QUICK TOE TAPS Starting from a standing posi tion on the ground quickly bring your toes up to touch the edge of the box alternating feet in quick repetition Repeat 10 15 times PUSH UPS Place...

Page 10: ...damage and wear Special attention should be given to the following STORAGE MAINTENANCE 10 1 Verify that the WARNING LABEL 21 is in place and easy to read Call Stamina Products immediately at 1 800 375...

Page 11: ...of your maximum heart rate zone Start at the lower intensity and build up to higher intensity as you become more aerobically fit If you feel dizzy or lightheaded you should slow down or stop exercisin...

Page 12: ...cool down should include the stretches listed above and should be completed after each strength training session Lower Body Stretch Place feet shoulder width apart and lean forward Keep this position...

Page 13: ...YEAR AFTER DELIVERY OF THE PRODUCT TO THE PURCHASER This limited warranty is not transferable IF ANY PART OF THE PRODUCT IS NOT IN COMPLIANCE WITH THIS LIMITED WARRANTY OR ANY IMPLIED WARRANTY THE RE...

Page 14: ...PRODUCT PARTS DRAWING 14 FRONT BACK...

Page 15: ...ber Mat 1 9 Spring Pin 1 10 Spring 1 11 Endcap 38mm 4 12 Bolt Button Head M10 x 1 5 x 105mm 4 13 Bolt Button Head M10 x 1 5 x 80mm 4 14 Bolt Button Head M6 x 1 x 15mm 8 15 Bolt Button Head M5 x 0 8 x...

Page 16: ...NOTES 16...

Page 17: ...NOTES 17...

Page 18: ...OMER SERVICE For your convenience Stamina s customer service representatives can be reached by email at customerservice staminaproducts com or by phone at 1 800 375 7520 in the U S Our customer servic...

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