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