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you continue to experience major discomfort please discontinue use of the product and consult a
physician.
Cool-Down and Stretching
Every workout should be followed by a cool-down. The cool-down should consist of 5 to 10
minutes of easy exercise, followed by stretching. Refer to the stretches found on pages 14 and
15 of this manual. Never push yourself beyond a point of gentle tension on the muscle being
stretched. Keep your movements relaxed, rhythmic and controlled.
When to Exercise
The hour just before the evening meal is a popular time for exercise. The late afternoon workout
provides a welcome change of pace at the end of the work day and helps dissolve the day’s
worries and tensions.
Another popular time to work out is early morning, before the work day begins. Advocates of the
early start say it makes them more alert and energetic on the job.
Among the factors you should consider in developing your workout schedule are personal
preference, job and family responsibilities, availability of exercise facilities and weather. It’s
important to schedule your workouts for a time when there is little chance that you will have to
cancel or interrupt them because of other demands on your time.
You should not exercise strenuously during extremely hot, humid weather or within two hours
after eating. Heat and/or digestion both make heavy demands on the circulatory system, and in
combination with exercise can be an over-taxing double load.
Measuring Your Heart Rate
When checking your heart rate during a workout, take your pulse within five seconds after
interrupting exercise because it starts to go down once you stop moving. Count pulse for 10
seconds and multiply by six to get the per-minute rate.
Target Heart Rate
Aerobic intensity guidelines for healthy adults are generally set at 60 to 85 percent of heart rate.
But, if you’re out of shape, remember that moderate to low level and consistent cardiovascular
training – well below the standard recommendations set forth – can result in substantial and
beneficial effects to your health and can greatly improve cardiovascular endurance.
You can use the following calculation to determine your heart rate percentage:
% heart rate = (220 - age) x %.
Using this calculation, a 70% heart rate for a 40 year old would be (220 - 40) x 70% or 126. Thus,
this individual would need to reach 126 beats per minute to equal a 70% heart rate.
The above are only guidelines; people with any known or suspected medical limitations should
discuss this formula with their physician.
Clothing
All exercise clothing should be loose-fitting to permit freedom of movement, and should make the
wearer feel comfortable and self-assured.
Never wear rubberized or plastic clothing, garments like this can interfere with the evaporation of
perspiration and can cause body temperature to rise to dangerous levels.
Wear comfortable athletic shoes made of good support with non-slip soles, such as running or
aerobic shoes.
Tips to Keep You Going
1. Adopt a specific plan and write it down.
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