Insportline Verticon 21964, Руководство пользователя

Страница: 19 / 26

19
Regularly measure your heart rate. If your device is not equipped with a heart rate monitor, talk to your
doctor about how you can measure the heart rate yourself. Determine the interval in which your heart
rate will move, so training will be more effective. Consider your age and physical condition. The
following table is used to determine the optimal heart rate interval:
Age
Heart rate frequency 50-75% (from maximum heart rate)
–
optimal pulse
Maximum heart rate 100%
20 age 100
– 150
200
25 age 98
– 146
195
30 age 95
– 142
190
35 age 93
– 138
185
40 age 90
– 135
180
45 age 88
– 131
175
50 age 85
– 127
170
55 age 83
– 123
165
60 age 80
– 120
160
65 age 78
– 116
155
70 age 75
– 113
150
EXERCISE INSTRUCTIONS
THE WARM UP PHASE
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles
into a stretch. If it hurts, STOP.
Touching your toes
Slowly bend your back from hips. Keep your back and arms relaxed
while stretching downwards to your toes. Do it as far as you are able
and hold the position for 15 seconds. Bend your knees slightly.
Shoulder lifts
Raise your right shoulder up towards your ear and hold for 2 seconds.
Then repeat for your left shoulder while lowering the right.