Precor M8.2E, Руководство пользователя

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You can use the Precor E/L Heart Rate Monitor, to determine your heart rate or
take your pulse at a place that you can reach easily and comfortably while you
exercise. Typical places for measuring heart rate are directly over the heart on
the left side of the chest, on either side of the neck, over the temple, or on the
thumb side of either wrist. Wherever you measure your pulse, make sure that
you use your index and middle fingers—not your thumb. Your thumb has a
strong pulse which can affect your pulse rate reading.
Once you locate your pulse, look at a clock with a second hand, and count the
beats for six seconds. Multiply that number by 10 to determine the total number
of beats per minute. For example, if you count 14 beats over six seconds, the
total number of beats per minute is 140. Compare the total number of beats with
your training zone as identified in Diagram 12. If necessary, increase or
decrease your activity level to bring your heart rate into your training zone. You
can regulate your heart rate (pulse) by changing the gear settings.
Remember— your heart rate is the definitive measure of how hard you are
working.
Regardless of your fitness level, avoid doing too much too soon. Give yourself
time to become familiar with your recumbent cycle and to improve your fitness
level. Then you can gradually increase the gear settings and your speed to
make your workouts more challenging.
How Long Should I Exercise?
The length of each exercise session depends on your fitness level. Exercise
physiologists have determined that, to attain cardiovascular benefits from
exercise, you should maintain your heart rate in its training zone for at least 15
minutes. This is in addition to your warm-up time, and does not include cool-
down. You should always allow several minutes to bring your heart rate into the
training zone, by starting out slowly and gradually increasing your work level.
Similarly, use several minutes of light exercise after the workout to bring your
heart rate down to near resting level.
The higher your fitness level, the longer you should maintain your heart rate in
the training zone (between 20 and 30 minutes). Beginners should always start
slowly, and gradually increase their sessions up to 20 minutes or more.
How Often Should I Exercise?
Research indicates that aerobic sessions of 20 minutes or more should be
done at least three to five times a week to obtain significant cardiovascular
benefits. Most experts agree that sensible eating habits and regular aerobic
exercise are the keys to weight control and fitness. A recent study, which
tracked several subjects over a period of years, conclusively shows that
exercise, not dieting, is the key factor to long-term weight loss.