Wido HGYM, User Manual

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Exercising Info r ma�on
USERS
AGE
(Years)
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60 and over
UNCONDITIONED
TARGET ZONE - A
(Beats per Minute)
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
110 - 130
105 - 125
CONDITIONED
TARGET ZONE - B
(Beats per Minute)
155 - 175
150 - 170
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
Warm Up
A successful exercise program me consists of three pa r ts, Warm Up, Aerobic Exercise and Cool Down.
Never start a training session without warming up. Never finish one without cooling down correctly .
Per form between five and ten minutes of stretching before star �ng your workout to prevent muscle
strains, pulls and cramps.
Aer obic Exercise Session
Those new to exercise should exercise no more than eve ry other day to start with.
As your fitness level increases, increase this to 2 in eve ry 3 days.
When you are comfo r table with your rou�ne, exercise for 6 days per week. Always take at least one day
off per week.
Exercising in your Tar get Zone
To ensure that your hea rt is working in its exercise target zone, you need to be able to take your pulse.
If you do not have a pulse monitor (either from the product you are using or a proprieta ry independent
unit) you will need to locate the pulse in your caro�d artery . This is situated in the side of the neck and
can be felt by using the index and middle fingers. Simply count the number of beats you feel in 10
seconds and then mul�ply b y six to get your pulse rate. This should be taken before you start to
exercise for easy reference.
P eople who have a greater aerobic fitness, have a lower res�ng pulse level and will also be able to
exercise with a higher pulse level.
Tar get Zone
To determine your target zone, see the cha rt opposite. If you are new to exercise and by defini�on unfit,
refer to the le � column. If you exercise regularly and have good aerobic fitness, refer to the right
column.
Incorrect or excessive
training may damage your
health. Please read the
exercise informa�on first.
Note
P age 8