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12

CONDITIONING GUIDELINES

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, too, 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

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.

Target Heart Rate Zone Estimated by Age*

Remember to follow these essentials:

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.

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

Target Heart Rate Zone

(55%-90% of Maximum Heart Rate)

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

Summary of Contents for 55-4695

Page 1: ...occur if this equipment is not assembled and used correctly Serious bodily injury can also occur if all instructions are not followed Keep others and pets away from equipment when in use Always make...

Page 2: ...e for access to and around the AeroPilates Premier 695 Inspect the AeroPilates Premier 695 for worn or loose components prior to use Tighten replace any loose or worn components prior to using the Aer...

Page 3: ...o shape and on your way to achieving a happier and healthier lifestyle 3 Should you have any questions please call our Customer Service Department toll free number 1 800 375 7520 Monday Thursday 7 30...

Page 4: ...anufacturing and quality control there can sometimes be missing parts or incorrectly sized parts If you have any questions or problems with the parts included with your AeroPilates Premier 695 please...

Page 5: ...This chart is provided to help identify the warning notice labels on the AeroPilates Premier 695 Please take a moment to familiarize yourself with all of the warning notice labels Label is larger tha...

Page 6: ...of the bolt or screw Flat head bolts and screws are measured from the top of the head to the end of the bolt or screw mm in INCHES MILLIMETERS 1 1 2 0 2 1 2 3 1 2 4 1 2 5 1 2 6 1 2 0 10 20 30 40 50 6...

Page 7: ...er 695 from its packaging placing the product on its side with the LOCKING PIN 29 side upward Remove the LOCKING PIN 29 and unfold the MAIN FRAME ASSEMBLY separating the half that has the attached LOC...

Page 8: ...SERS 25 all the way to the bottom align the threaded holes in the PULLEY RISERS 25 with the holes in the REAR FRAME 2 and lock the PULLEY RISERS 25 in position with the LOCKING KNOBS 26 STEP 4 Remove...

Page 9: ...ASSEMBLY INSTRUCTIONS 9 STEP 8 Insert the FOAM PAD ASSEMBLIES 16 into the holes located on the CARRIAGE 7 Place the HAND STRAPS 20 onto the FOAM PAD ASSEMBLIES 16 for storage...

Page 10: ...racket are correctly positioned before use D ROPE LENGTH ADJUSTMENT The ROPES 18 feed through the PULLEY SETS 22 then thread through the loops on the underside of both outer edges of the CARRIAGE 7 PL...

Page 11: ...on the CARDIO REBOUNDER 50 for wear Replace the CARDIO REBOUNDER 50 if the BUNGEE CORD 52 is frayed or worn Check the PULLEY SETS 22 for excessive wear Replace worn PULLEY SETS 22 Check the HAND STRAP...

Page 12: ...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 Targe...

Page 13: ...our 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 posit...

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

Page 15: ...y Hook 1 24 Right Pulley Hook 1 25 Pulley Riser 2 26 Locking Knob 4 27 Wheel 2 29 Locking Pin 1 30 Stop Plate 2 31 Small Stop Plate 2 32 Stop Pad 4 33 Round Plug 25mm 4 34 Shaft Bolt Socket Head M8 x...

Page 16: ...nder 1 51 Mat 1 52 Bungee Cord 1 53 Warning Label 1 54 Rubber Stand 2 55 Screw Flat Head M5 x 0 8 x 17mm 2 56 Combination Wrench 1 57 Socket Wrench 1 58 Manual 1 59 Workout Chart 1 60 AeroPilates Leve...

Page 17: ...t transferable IF ANY PART OF THE PRODUCT IS NOT IN COMPLIANCE WITH THIS LIMITED WARRANTY OR ANY IMPLIED WARRANTY THE REMEDY OF REPAIR OR REPLACEMENT IS THE EXCLUSIVE REMEDY AVAILABLE TO YOU In the ev...

Page 18: ...NOTES 18...

Page 19: ...7520 in the U S from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M on Friday or fill out the fax sheet ordering form below and fax it to 417 889 8064 Our Customer...

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