Landice Pro Sports Trainer, Быстрое руководство пользователя

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Getting the Most Out of Your Workouts
A good exercise program is not complicated. There’s no mystery. Good ones are straightforward and make common sense.
There are three elements for setting up a sound exercise program. These are:
Intensity: How hard you exercise
Duration: How long you exercise
Frequency: How often you exercise
INTENSITY OF EXERCISE
Intensity of exercise is best described by how it feels. What is your breathing rate like? How do your muscles feel? These are
the moment-to-moment sensations that you’re aware of while exercising.
If you find yourself getting “out of breath,” the intensity is far too difficult. Breathing is an excellent way to gauge intensity,
because you don’t have to stop to take a measure - you’re aware of it all the time.
If you want more guidance and precision, determining your safe exercise heart rate is another method. It’s a simple proce-
dure described below.
[1] Find your pulse and count the number of beats for 10 seconds.
[2] Multiply the number of beats by 6. This is your pulse rate.
[3] Use the following chart to gauge your optimal target pulse range.
Age 20 25 30 35 40 45 50 55 60 65
Maximum Pulse 174 170 166 162 157 153 149 145 140 136
Minimum Pulse 137 133 130 126 123 119 116 112 109 105
Optimizing your workouts
WARNING: The use of this chart assumes no underlying heart or respiratory disease or other condition,
which could be adversely affected by exercise. Consult your doctor before using this chart!!!