Fitness Modes—Walk Fitness and Jog Fitness
BF-11 Owner’s Manual
34
Exercise length
For best results, one exercise session should be at least fifteen minutes. Twenty
minutes or more is recommended, because as long as you exercise, the
proportion of fat-burning increases and remains high. When you are walking,
more time is required for this than when jogging—roughly 30 – 40 minutes—
because your heart rate increases more slowly than when jogging.
Warming up and cooling down
Warming up and cooling down is necessary not only for effective exercise but
also for protection from injury and proper recovery from fatigue. Generally,
bending and stretching, as well as minimum-stress exercises are good for
warming up and cooling down. The Fitness modes of the BF-11 actually include
warming up and cooling down segments to guide you naturally into lighter
exercising. At the beginning of the exercise and at the end of the exercise, slower
songs are automatically played back. Simply match your pace to the music
playing, and you can warm up and cool down appropriately.
For safe exercise
Pay careful attention to the environment around you to avoid accidents.
• Exercise in locations of light or minimal traffic, such as a park or a jogging path.
• Exercise in broad daylight if possible. Exercising at dusk or after the sun goes
down—or worse yet, at night—you may not be able to properly see dangerous
obstacles, and other people or drivers may not be able to see you.
• When jogging, pay more attention to your environment than when walking. The
faster you are moving, the greater the danger.
Supervised by: Senshi Fukashiro, Professor, University of Tokyo
(Sport Sciences and Sport Biomechanics)
75%
55%
%HRR
Warming up
Cooling down
Exercise length
Heart rate
When your heart rate dips below the
optimal level, faster songs are played
When your heart rate exceeds the
optimal level, slower songs are played
