Master R-14, Руководство пользователя

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Exercising Information
Beginning
How you begin to exercise will vary from person to person. If you have not exercised for a long period of
time, have been inactive for a while, or are severely overweight you MUST start slowly, increasing your
exercise time gradually, by perhaps only a few minutes for each session per week.
Combine a carefully structured nutritious diet with a simple but effective exercise routine and this can
help make you feel better, look better and will almost certainly enable you to enjoy life more.
Aerobic Fitness
Aerobic exercise is simply defined as any sustained activity that increases the supply of oxygen to your
muscles via the blood pumped by your heart. With regular exercise, your cardiovascular system will
become stronger and more efficient. Your recovery rate i.e. the time taken for your heart to reach its
normal resting level, will also
decrease.
Initially you may only be able to exercise for a few minutes each day. Do not hesitate to breathe through
your mouth should you need more oxygen. Use the "talk test". If you cannot carry on a conversation
while exercising, you are working too hard! However, aerobic fitness will be gradually built up with
regular exercise, over the next six to eight weeks.
Do not be discouraged if it takes longer than this to begin to feel less lethargic, everyone is different and
some will achieve their targets quicker than others. Work at your own, comfortable pace and the results
will come. The better your aerobic fitness the harder you will have to work to stay in your target zone.
Warm Up
A successful exercise programme consists of three parts, Warm Up, Aerobic Exercise and Cool Down.
Never start a training session without warming up. Never finish one without cooling down correctly.
Per form between five and ten minutes of stretching before starting your workout to prevent muscle
strains, pulls and cramps.
Aerobic Exercise Session
Those new to exercise should exercise no more than every other day
to start with. As your fitness level increases, increase this to 2 in every 3 days. When you are
comfortable with your routine, exercise for 6 days per week. Always take at least one day off per week.
Exercising in your Target Zone
To ensure that your heart is working in its exercise target zone, you need to be able to take your pulse. If
you do not have a pulse monitor (either from the product you are using or a proprietar y independent
unit) you will need to locate the pulse in your carotid ar tery. This is situated in the side of the neck and
can be felt by using the index and middle fingers. Simply count the number of beats you feel in 10
seconds and then multiply by six to get your pulse rate. This should be taken before you start to exercise
for easy reference. People who have a greater aerobic fitness, have a lower resting pulse level and will
also be able to exercise with a higher pulse level.
Target Zone
To determine your target zone, see the chart opposite. If you are new to exercise and by definition unfit,
refer to the left column. If you exercise regularly and have good aerobic fitness, refer to the right column.