MuscleSquad 3 Power Rack, Сборка и руководство пользователя

Страница: 9 / 14

Exercise Information
Tailor your exercise program according to your physical condition. If you have been inactive for several years, or
are overweight, you must start slowly and gradually increase your time on the equipment; a few minutes per
workout increase is advisable.
Initially, you may be able to exercise only for a few minutes in your target zone; however, your aerobic fitness will
improve over the next six to eight weeks. Do not be discouraged if it takes longer. It is important to work at your
own pace.
Please remember these essentials:
• Have your doctor review your training and diet programme to advise you of a workout routine you should adopt.
• Begin your training programme slowly with realistic goals.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on a flat even surface with an adequate training area, as prescribed in this
manual.
Exercise intensity
To maximize the benefits of exercising, it is important to exercise with proper intensity. The proper intensity level can
be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a
level between 65% and 85% of your maximum heart rate as you exercise. This is known as
your target zone. You can find your target zone in the table below.
20
180
160
140
120
100
80
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
25 30 35 40 45 50 55 60 70
Age
During the first few months of your exercise programme, keep your heart rate near to the low end of your target zone
as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of
your target zone as you exercise.
To measure your heart rate, stop exercising but continue moving your legs or
walking around and place two fingers on your wrist. Take a six-second heartbeat
count and multiply the results by 10 to find your heart rate. For example, if your six-
second heartbeat count is 14, your heart rate is 140 beats per minute.
(A six-second count is used because your heart rate will drop rapidly when you stop
exercising.) Adjust the intensity of your exercise until your heart rate is at the
required level.
B
ea
ts per
m
inu
tes
(
bp
m)
85% to Max
65% to 85%
55% to 65%
Up to 55%
0