PSX Elliptical, Руководство пользователя

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PSX Elliptical Owner’s Guide
Utilizing the F.I.T. Concept
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM
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Using the
F.I.T. Concept
Your Fitness
Program
Determining
Your Needs
The F.I.T. concept was designed to help you begin a program
tailored to your needs. You may wish to keep an exercise log to
monitor your progress.
You can get valuable fitness benefits from your PSX Elliptical.
Using the elliptical regularly may increase the ability of your
heart and lungs to supply oxygen and nutrients to exercising
muscles over an extended period of time. The elliptical will also
help you develop added muscle endurance and balanced strength
throughout your body.
Calculate your maximum heart rate as a first step in developing
your fitness program. The formula to calculate average maximum
heart rate for one minute is 220 beats per minute minus your
age. To find your pulse, locate a vein on your neck or inside your
wrist, then count beats for ten seconds, then multiply by six.
It's also important to know your target training zone or target
heart rate. The American Heart Association (AHA) defines
target heart rate as 60-75 percent of your maximum heart rate.
This is high enough to condition, but well within safe limits. The
AHA recommends that you aim for the lower part of the target
zone (60 percent) during the first few months of your exercise
program. As you gradually progress you can increase your target
to 75 percent. According to the AHA, "Exercise above 75 percent
of the maximum heart rate may be too strenuous unless you are
in excellent physical condition. Exercise below 60 percent gives
your heart and lungs little conditioning."