Exercising with Your Runner
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
!
Troubleshooting
If you are having problems with your heart rate reading please note that some fibres used in clothes eg) polyester, create static electricity that
may prevent a reliable heart rate reading. Mobile phones, TV’s, microwaves and other electrical appliances that generate an electromagnetic
field may also interfere with heart rate measurement.
If you are still having problems with your equipment, please get in touch with your local distributor using the details found in the Customer
Support section on page 4.
If you have a problem with your equipment, before you do anything else please check that
all the cables have been connected correctly. Loose cables are very common and many problems
can be solved by making sure the cables are properly connected
!
Starting your workout
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stretching to help prevent strains, pulls and cramps
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Get onto the runner, using the handrails for support, and place
your feet on the side rails (either side of the running mat)
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Activate the runner console (using the details found in the
Operation Instructions)
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Step onto the mat and walk at the lowest speed
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Continue the rest of your workout
Finishing your workout
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Adjust your pace to the lowest speed.
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Using the handrails for support place your feet on the side rails
(either side of the running mat)
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Stop the runner.
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Get off the runner safety.
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If necessary, wipe the treadmill down with a damp cloth
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End each workout with a Warm Down session - a few minutes of
stretching to help prevent strains, pulls and cramps.
Correct running form
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Run in the centre of the running mat
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Keep your head erect and look straight ahead
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Shoulders should be square and level, don’t round your
shoulders or swing them forwards or backwards
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Keep your torso erect with the chest up so there’s plenty of
room for the diaphragm to move for proper breathing actions
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Do not lean forwards, backwards or slouch, as all of these posture
deviations can place a lot of stress on the lower back, interfering with
proper running mechanics and possibly causing lower back injury
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Feet should be pointed straight ahead and land directly under the hips
How long should I exercise for?
That really depends on your current level of fitness. If you’re just
starting out on a new exercise program, you should start gradually
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3 times a week should be enough.
Don’t push yourself too hard - you should never feel exhausted
during or following exercise.
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
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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
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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.
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 heart rate is:
220 – 35 = 185 beats per minute (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: 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.
!
Note:
Heart 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.
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