Finnlo Bio Force 3842, Руководство пользователя

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PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM
How hard.
Aerobic intensity guidelines for healthy
adults are generally set at 60 to 85 percent of heart
rate. But, if you’re out of shape, remember that
moderate to low level and consistent cardiovascular
training – well below the standard recommendations
set forth – can result in substantial and beneficial
effects to your health and can greatly improve
cardiovascular endurance.
You can use the following calculation to determine
what percentage of your heart rate you are
working at:
% heart rate = (220 - age) x %.
Using this calculation, a 70% heart rate for a 40 year
old would be (220 - 40) x 70% or 126. Thus, this
individual would need to reach 126 beats per minute
to equal a 70% heart rate.
The above are guidelines, people with any
medical limitations should discuss this formula
with their physician.
How Often, How Long, and How Hard
The choices you make about the frequency (how often),
duration (how long), and intensity (how hard) at which
you will train, will directly influence your training results.
How often.
If you want to see serious improvements
in your fitness, lose weight and develop a good
training base, you need to do cardio workouts three
to six times per week.
If you are just starting a program or out of shape,
don’t let these recommendations discourage or
mislead you. Realize that doing cardio training two
to three times per week will still result in significant
fitness improvement and health benefits. Your
long-term goal is to build up to exercising your
heart on most days of the week.
How long.
How long you work out depends on your
current level of fitness. Again, if you’re just starting a
program or out of shape, don’t follow strict textbook
recommendations. Instead, start with 5 to 10 minutes
once or twice per day. You will see significant fitness
improvement. Your long-term goal is to build to a
duration of 30 to 60 minutes of cardiovascular
activity on most days of the week.
WARNING
LABEL 5
WARNING
LABEL 5
WARNING
LABEL 8
CAUTION
LABEL 2
WARNING
LABEL 6
WARNING
LABEL 6
5
EQUIPMENT WARNING/CAUTION LABELS
WARNING
Make sure that pin is
locked in place before
beginning to exercise.
WARNING
CRUSH HAZARD.
Keep hands clear
when moving
Adjuster Arms.
WARNING
LABEL 4
(2 locations)
WARNING
LABEL 6
(2 locations)
When performing standing
exercises, place feet firmly
on floor plate.
WARNING
WARNING LABEL 7
(2 locations)
WARNING
LABEL 4
WARNING
LABEL 4
WARNING
LABEL 7
WARNING
LABEL 7
When transporting for storage we
recommend two people move this unit.
CAUTION LABEL 2
WARNING
LABEL 8
(2 locations)
Contents under
pressure.
DO NOT OPEN.
Keep away from
heat and fire.
WARNING
CAUTION
WARNING
Keep hands
away from
pulleys and
moving parts.
WARNING
LABEL 5
(6 locations)
WARNING
LABEL 9
(2 locations)
DO NOT REMOVE
PULLEY from this
position after
unit is assembled.
WARNING
WARNING
LABEL 9
WARNING
LABEL 9