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S M A R T E X E R C I S E T I P S
Be sure to consult your doctor before starting any exercise program.
There are many ways to get information on exercise programs. Books, video tapes, the internet and personal train-
ers are all great sources on exercise programs. Make sure the information comes from a credible source. The American
College of Sports Medicine (ACSM) and American Council on Exercise (ACE) are credible sources of information.
Visit them on the web at:
• www.acsm.org
• www.acefitness.com
For every good information resource, there is also a gimmick or fad. A simple rule of thumb is if it sounds too good
to be true, then it probably is. The best route to a happier, healthier life is good old fashioned work—20+ minutes
per day, 3 - 5 times per week.
The easiest way to determine your workout is
FIT
(
F
requency,
I
ntensity,
T
ime).
Frequency
How often you workout. Three to five times per week is best.
Intensity
Whatever your exercise goals are, you need to exercise at the right intensity level.
If you don’t exercise hard enough you won’t get the results you want. Exercise too
hard and you could experience unnecessary pain and risk injury, leading you to
abandon your exercise routine.
Time
Time is the duration of your workout. To achieve the results you are looking for, it
is important that you exercise for 20 minutes. If you are new to exercise, slowly
increase the duration of each workout. A great method is to add one minute to
each workout until you reach your desired time.
The best way to gauge your exercise intensity is by measuring your heart rate. There are two ways to measure your
heart rate: electronic method and manual method.
Electronic Method
The
Octane Fitness™
Q35e comes standard with a wireless chest strap that measures and displays your heart
rate on the console throughout your workout. The Pro35 also has the capability of showing your heart rate, using
the optional chest strap. To take it one step further, Octane offers HeartLogic™ Intelligence which will change the
machine’s resistance to maintain the desired heart rate. For additional information on HeartLogic™ please refer to
page 28.
Manual Method
You can manually check your pulse using your first and second fingers. Place them either under your chin and next
to your Adam’s apple or on the under side of your wrist. Count your pulse for six seconds and multiply it by ten. You
should periodically check your heart rate to make sure you are in the proper training zone.
To understand exercise intensity you must first determine your theoretical maximum heart rate (TMHR) by subtract-
ing your age from 220. Next take 55% and 90% of that number for the lower and upper limits of your heart rate
training zone. You should always exercise within these numbers.
Here is an example for a 40-year-old exercise:
220 – 40 = 180 TMHR in beats per minutes (BPM)
180 x .55 = 99 BPM for the low limit
180 x .90 = 162 BPM for the high limit
This shows that a 40-year-old exerciser’s heart rate should be between 99 and 162 beats per minute during a
workout.
