Trojan INFERNO 300, Care Instructions And Assembly Manual

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8. CONDITIONING GUIDELINES
How you begin your exercise program depends on your physical condition. If you have been inactive for sev-
eral years, or are severely overweight, you must start slowly and increase your time on the equipment; a few
minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness
will improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work
at your own pace. Ultimately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic
fitness, the harder you will have to work to stay in your target zone. Please remember these essentials :• Have
your doctor review your training and diet programs to advise you of a workout routine you should adopt.
• Begin your training program slowly with realistic goals that have been set by you and your doctor.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on a flat, even surface at least 3 feet from walls and furniture.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with
the proper intensity. The proper intensity level can be found by using
your heart rate as a guide. For effective aerobic exercise, your heart rate
should be maintained at a level between 65% and 85% of your maxi-
mum heart rate as you exercise. This is known as your target zone. You
can find your target zone in the table below.
During the first few months of your exercise program, keep your heart
rate near the low end of your target zone as you exercise. After a few months, your heart rate can be in-
creased gradually until it is near the middle of your target zone as you exercise.
To measure your heart rate, stop exercising but continue moving your legs or walking around and place two
fingers on your wrist. Take a six-second heartbeat count and multiply the results by 10 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-seconds
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.
For more information on dieting and
training visit www.trojanhealth.co.za