Insportline Gallop, Руководство пользователя

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Check your pulse regularly. If you do not have a pulse measuring instrument, ask your GP how you can
measure your heart rate effectively. Determine your personal exercise frequency range to achieve optimal
training success. Take into account both your age and your level of fitness. The table on page 16 will give
you a reference point for determining the optimal exercise pulse.
Make sure you breathe regularly and calmly when exercising.
Take care to drink enough while exercising. This ensures that the liquid requirement of your body is
satisfied. Consider that the recommended drinking amount of 2-3 litres per day is strongly increased
through physical strain. The fluid you drink should be at room temperature.
When exercising on the device always wear light and comfortable clothing as well as sports shoes. Do not
wear any loose clothing that could tear or become caught in the device whilst exercising.
Exercises for your personal work-out
How high or low should your heart rate be during exercises?
Your GP can give your more information on the current guidelines.
Age
Heat rate frequency range 50-75%
(beats per minute)
- ideal training pulse -
Maximum heart rate frequency
100%
20 years 100-150 200
25 years 98-146 195
30 years 95-142 190
35 years 93-138 185
40 years 90-135 180
45 years 88-131 175
50 years 85-127 170
55 years 83-123 165
60 years 80-120 160
65 years 78-116 155
70 years 75-113 150
COPYRIGHT(c) 1997 AMERICAN HEART ASSOCIATI0N
Warm-up / stretching exercises
A successful exercise session begins with warming up exercises and ends with exercises for cooling down
and relaxing. These warming up exercises prepare your body for the subsequent demands made upon it.
The cooling down / relaxation period after the exercise session ensures that you do not experience any
muscular problems. In the following you will find stretching exercise instructions for warming up and
cooling down. Please pay attention to the following points:
NECK EXERCISES