York Fitness inspiration plus trainer Owner'S Manual Download Page 14

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exercising with your cross trainer

Calculating your target heart rate

First, you need to find your estimated maximum heart rate using the
formula 220 minus your age in years. So, if you are 35 years old your
estimated maximum hear rate is:

220 - 35 = 185 beats per minutes (bpm)

Next, to calculate your target heart rate, simply multiply your estimated
maximum heart rate (185bpm) by the applicable percentage. So, if your
goal is better heath:

185 x 60% = 111bpm

NOTE: Heat rate training requires you to monitor your heart rate
throughout the workout. For this we recommend using a chest strap
(if your machine has a wireless receiver) or a heart rate monitor.
For more information please visit yorkfitness.com or get in touch
using the Contact Us details on page 5.

Correct exercising form

•

Stand tall and straight. Don’t slump - it will put unnecessary

strain on your back and will result in less effective toning

in the leg muscles. Make sure the machine is adjusted

properly for your height so that you don’t have to slouch

to reach the handlebars. Similarly, you should not be

leaning on the handles or gripping them too tightly.

•

Stay relaxed. Keep your shoulders, arms, legs and hips loose

and unlocked while using a cross trainer. Tension could

lead to injury and will almost certainly make you sore.

All over body workout!

•

For an all over body workout keep your hands on the moving arms

•

To only work the lower body place the

hands on the fixed handlebars

•

To put the emphasis on the upper body push with

your arms on the moving arms and reduce the

amount of effort you are using with your legs

•

To work different muscles in your legs, try going in reverse

Always consult your doctor

before undertaking a new

exercise regime

If you experience nausea, dizziness or other abnormal

symptoms during exercise, stop at once and consult

your doctor

Starting your workout

Begin and end each workout with a Warm Up / Down session – a few minutes

of stretching to help prevent strains, pulls and cramps

•

Make sure the nearest footplate to you is in the lowest position

•

Grasp the handlebars securely with both hands

•

Step on - put your feet into the pedals one by one

•

Your body should be centred over the pedals

•

Begin to stride, follow the rhythm of the machine

Heart Rate Training

To get the most out of your new piece of fitness equipment and see
the best results from your training you should exercise at the right
level of effort, and that means listening to your heart! Working out
to a target heart rate means you can direct your workout to achieve
different goals:

Good health

- For those wishing to improve quality of life and

general well being. Your sessions will need to be done at an
intensity of between 50-60% of your estimated maximum heart
rate, should last about 30 minutes and can be done on most
days of the week.

Weight loss

– To see a significant reduction in body fat, your

sessions must be a little more intense - between 60 and 70% of
your estimated maximum heart rate. These sessions can also be
performed on most days of the week for up to 30 minutes.

Improving Fitness levels

–These sessions should be performed

at 70-80% of your estimated maximum heart rate and can also
involve bouts of interval training that would have your heart
rate peaking for short times near your maximum heart rate level.
These are intense sessions and will require at least a 48 hour rest
between sessions.

NOTE: The important issue to remember with all

estimated calculations is that they are just estimates

– if you don’t feel comfortable exercising at your

target then reduce it to a level you are

comfortable with.

Finishing your workout

•

Slow your elliptical motion to a gradual stop

•

Take your feet off the footplates one at a time

End each workout with a Warm Down session – a few minutes

of stretching to help prevent strains, pulls and cramps