Vulcan Magnetic Upright Bike | INSTRUCTION MANUAL • 11
Conditioning Guidelines:
How you begin your exercise program depends on your physical condition. If you have been inactive for several years or are
out of shape, start slowly and increase your workout gradually. Increase your workout intensity gradually by monitoring your
heart rate while you exercise.
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) or 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 light-headed you should slow down or stop exercising.
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.
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 exercising 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.
Measure your heart rate periodically during your workout by stopping the exercise but continuingly 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.
Target Heart Rate Zone Estimated by Age*
AGE
TARGET HEART RATE ZONE
(55% - 90% OF MAXIMUM HEART RATE)
AVERAGE MAXIMUM
HEART RATE 100%
20 YEARS
110-180 BEATS PER MINUTE
200 BEATS PER MINUTE
25 YEARS
107-175 BEATS PER MINUTE
195 BEATS PER MINUTE
30 YEARS
105-171 BEATS PER MINUTE
190 BEATS PER MINUTE
35 YEARS
102-166 BEATS PER MINUTE
185 BEATS PER MINUTE
40 YEARS
99-162 BEATS PER MINUTE
180 BEATS PER MINUTE
45 YEARS
97-157 BEATS PER MINUTE
175 BEATS PER MINUTE
50 YEARS
94-153 BEATS PER MINUTE
170 BEATS PER MINUTE
55 YEARS
91-148 BEATS PER MINUTE
165 BEATS PER MINUTE
60 YEARS
88-144 BEATS PER MINUTE
160 BEATS PER MINUTE
65 YEARS
85-139 BEATS PER MINUTE
155 BEATS PER MINUTE
70 YEARS
83-135 BEATS PER MINUTE
150 BEATS PER MINUTE
*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.
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