Rossler Cluster, Руководство пользователя

Страница: 24 / 36

Set your own pace
The intensity level of your workout on this
equipment depends on your own condition.
If you have not been in training for some years
or if you are overweight, it is recommended
that you start slowly with only a few minutes
per week.
At first you will be able to do the exercises for
only a few minutes but this will improve wit-
hin 6 to 8 weeks. Do not let yourself get dis-
couraged if this takes a few weeks more. It is
important for you to set your own pace. In the
end you will be able to keep on exercising for
more than 30 minutes. The better your condi-
tion, the more difficult it will become to stay
at this level. But be aware of the following:
• Consult with your physician before you
start your training programme. Let him/
her advise you about the training pro-
gramme as well as about your diet.
• Start your training at an easy pace and do
not aim too high at first. Aside from this
exercise with the equipment, also engage
in extra activities, for instance, jogging,
swimming, dancing, and biking. Regu-
larly check your heart rate. If you do not
have a counter, ask your family physician
how you can best check your heart rate.
Determine your desired heart rate. Take
into consideration your age and condi-
tion.
• Make sure that you drink enough when
training on this equipment. You need to
keep drinking to prevent dehydration.
The liquids you take in must be at room
temperature. Avoid too cold drinks.
Check your heart rate
To be able to check your heart rate, you first
need to know how to measure it. The easiest
way is to press your fingertips against the ar-
tery in your neck, between the muscles and
the air passages. Count the number of pulses
for 10 seconds and multiply by 6. This will give
you your heart rate per minute.
Exercise within your capabilities
What level of heart rate do you have to main-
tain during your exercises? Ask your physician
to give you your personal relevant guidelines.
Age
(Years)
Heartbeat level
50-75%
(beats per minute)
Maximum
heart rate
100%
20 100-150 200
25 98-146 195
30 95-142 190
35 93-138 185
40 90-135 180
45 88-131 175
50 85-127 170
55 83-123 165
60 80-120 160
65 78-116 155
70 75-113 150
EN