18
200
180
160
140
120
100
20 30 40
MAXIMUM PULSE RATE (220-AGE)
MAXIMUM PULSE RATE x 85%
MAXIMUM PULSE RATE x 70%
MAXIMUM PULSE RATE x 60%
PULSE RATE (bpm)
TARG
Your strength level and training index (1)
Purpose of Exercise
• Have you ever been out of breath after climbing a flight of stairs or
after a brisk walk? When we are walking, running and even
sleeping, our body is taking in oxygen and generating energy.
Oxygen taken in by the lungs is sent to the entire body via the
circulatory system. If the function of the circulatory system, i.e.
aerobic power, is insufficient, we may experience being "out of
breath" or experience yet other physical problems.
• We therefore perform "sports for the heart" (aerobic exercise),
which causes the heart to work a little more a few times a week,
thus increasing the oxygen supply to the body via the circulatory
system. The purpose of exercise with the Ergociser is to improve
both your physical strength and the functioning of the circulatory
system: to improve our aerobic power.
Exercise Plan
• To effectively perform "sports for the heart" and to improve your
aerobic power, it is necessary to exercise according to your age and
physical fitness. If exercise exceeds your physical fitness level you
only injure your body. On the other hand, if the exercise is
insufficient, a positive effect cannot be expected.
• The Ergociser EC-3600 has 5 types of computer-controlled
programs. One program is the "Aerobic Power Measurement
Program". This test program evaluates your physical fitness level,
while the other programs are for actual exercise.
• The "Aerobic Power Measurement Program" evaluates your
physical fitness level so that you can determine the training index
and begin exercise based on the measured result. After exercising
for a while (about 3 months),you become aware of the effect on
your body. Test your physical fitness level again and gradually set a
higher training index, thus maintaining and improving your
physical fitness level. A special feature of the Ergociser EC-3600 is
that it combines testing with exercise.
Aerobic Power Measurement
Exercise Planning
Exercise
Exercise Frequency and Time
• At least 15 minutes are required for one exercise period, however
if possible a 20 ~ 30 minute period is even better.
• To maintain your present condition, exercise at lease twice a week,
3 times a week would improve your condition even more. The ideal
however is to exercise every day or 5 ~ 6 times a week.
19
Note:
You could also determine your
target pulse rate more simply by
deducting your age from a certain
figure. For a beginner, for instance, it
is recommendable to start with [160–
age (approx. 30~50% depending on
your age)], and gradually proceed to
higher level such as [180–age (approx.
50~70%)]. It would be ideal to aim at
[190–age] eventually.
Glossary of Terms
• Maximum Heart Rate
The heart rate increases according to the intensity of exercise, there
is however a limit. The maximum heart rate that a person can sustain
is called the "maximum heart rate". Generally the heart rate declines
as we get older, this differs however between individuals, and is
largely due to how much one exercises.
• Difference Between the Heart Rate and Pulse Rate
The heart rate is the rate of the heart beat per minute measured by
an electrocardiograph. On the other hand, the pulse rate is measured
as follows.
1)By palpating an artery near the skin surface, such as the carotid
artery, measure the pulse count of a blood vessel.
2)Transmit a sensor light to an earlobe or finger tip, and measure the
pulse count via the subtle changes of the sensor light transmission
caused by the heart beat.
Although the measurement principle and method are different, both
the heart and pulse rates have the same value per minute, and are
therefore regarded as synonymous.
Since earlobes move very little during exercise and are not
influenced very much by physical movement, it is appropriate to use
an earlobe to measure the pulse rate during exercise. The Ergociser
EC-3600 therefore measures the pulse rate by detecting changes in
the circulation of the earlobe.
• Pulse Limit
As a standard maximum heart rate, "220–Age", "204–0.69 x Age",
etc. are used. With the Ergociser EC-3600, a somewhat lower value is
used: "200–Age". This pulse limit allows a person to safely exercise.
• Target Pulse Rate
The pulse rate to maintain during exercise as a target is called the
"target pulse rate". In the "Auto training" program, this pulse rate is
automatically maintained. However, even with other programs,
always be conscious of your target pulse rate during exercise. Refer
to the illustration on the left.
• Exercise Level Based on the Pulse Rate
The pulse rate increases according to the intensity of the exercise. In
other words, the pulse rate during exercise is a barometer for the
exercise level. The exercise level can be determined in percentages
by the following formula.
Pulse rate during exercise – Pulse rate at rest
Exercise Level (%) =
x 100
Maximum heart rate – Pulse rate at rest
Therefore, if you want to discern the target of the exercise level from
the pulse rate (target pulse rate), you can calculate as follows.
Target pulse rate = (maximum heart rate – pulse rate at rest)
exercise level (%)
x
+ pulse rate at rest
100
50 60 70
UPPER-LIMIT PULSE RATE (200-AGE)
190-AGE
180-AGE
160-AGE
(AGE)
TARGET PULSE RATE CHART
ET ZONE
