Cosco ET1000DS-AT, Руководство пользователя

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GENERAL INFORMATION
Moving Your Elliptical Trainer
To move the bike, carefully lift the rear end of the bike by pushing down
on the front of the handlebars. Steer the bike to another location. Be
gentle while moving the unit as any sharp impact can affect the operation.
Maintenance
Use a damp cloth to wipe your Elliptical Trainer free from sweat after each use.
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exercise workout, it is important to work within your
target heart rate zone. The American Heart Association (AHA) defines this target as 60%-75% percent of your
maximum heart rate.
Your maximum heart rate may be roughly calculated by subtracting yours
age from 220. Your maximum heart rate and aerobic capacity naturally
decreases as your age. This may vary from one person to another, but
use this number to find your approximate effective target zone. For example, the maximum heart rate for an
average 40 year-old is 180 bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm.
See Fitness Safety on next page.
Before beginning your workout, check your normal resting heart rate. Place your fingers lightly against your
neck, or against your wrist over the main artery. After finding your pulse, count the number of beats in 10
seconds. Multiply the number of beats by six to determine your pulse rate per minute. We recommend taking
your heart rate at these times; at rest, after warming up, during your workout and two minutes into your cool
down, to accurately track your progress as it relates to better fitness.
During your first several months of exercising, the AHA recommends aiming for the lower part of the target
heart rate zone-60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maximum heart rate may be too strenuous unless you are
in top physical condition. Exercising below 60% of your maximum will result in minimal cardiovascular
conditioning.
Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop exercising, or
if it’s higher than normal the morning after exercising, your exertion may have been too strenuous for your
current fitness level. Rest and reduce the intensity next time.