Durafit DFIHE002, Инструкция по эксплуатации

Страница: 16 / 20

time, such as a few minutes per week.
At the beginning you may only be able to exercise for a few minutes at the target heart rate range.
In any case, your aerobic fitness will improve in about six to eight weeks. If it takes a long time to
improve, don't be discouraged. It is very important to exercise according to your personal pace.
One day you will be able to continue exercising for thirty minutes. Your aerobic fitness
• Consult your doctor before starting a exercise or training program, ask your doctor to review
the training and diet plan, and advise on your exercise plan.
• Set your goals with your doctor to ensure that the plan is realistic and you can start your
training program with ease.
• You can add some aerobics to your exercise plan, such as walking, jogging, swimming, dancing
or cycling. Always check the pulse. If you do not have an electronic heartbeat monitor, ask your
doctor how to measure the pulse from your wrist or neck. In addition, you must set the target heart
rate based on your age and physical condition.
Drink plenty of water during exercise. You must replenish moisture lost from excessive exercise to
prevent dehydration. Avoid drinking plenty of ice water or beverages. Drinking water or beverages
should be at room temperature.

Target Heart
Rate Measuring pulse:
To determine if your heartbeat is within the target heart rate, you must first know how to measure
the heart rate. The easiest way is to measure the carotid pulse between the trachea and the neck
muscles on both sides of the neck. Count the pulse for a few times in ten seconds, then multiply
the number by six, which is the number of heartbeats per minute.
How fast should your heartbeat be when doing aerobic exercise? It is fast enough to reach and
maintain the “target heart rate range”, which can be set by your age and physical condition. You
can find out the range of your target heart rate from the chart we provide below.
- 14 -