Trojan Marathon 320, Руководство пользователя

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CONDITIONING GUIDELINES CONDITIONING GUIDELINES
How you begin your exercise program depends on your physical condition. If you have been inactive for
several years, or are severely overweight, you must start slowly and increase your time on the equipment, by a
few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness
will improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work
at your own pace. Ultimately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic
fitness, the harder you will have to work to stay in your target zone. Please remember these essentials:
•
Have your doctor review your training and diet programs to advise you of a workout routine you
should adopt.
•
Begin your training program slowly with realistic goals that have been set by you and your doctor.
• Monitor your pulse frequently.
• Establish your target heart rate based on your age and condition.
EXERCISE INTENSITY
To maximise the benefits of exercising, it is important to
exercise with the proper intensity. The proper intensity level
can be found by using your heart rate as a guide. For effective
aerobic exercise, your heart rate should be maintained at a
level between 65% and 85% of your maximum heart rate as
you exercise. This is known as your target zone. You can find
your target zone in the table below.
During the first few months of your exercise program, keep
your heart rate near the low end of your target zone as
you exercise. After a few months, your heart rate can be
increased gradually until it is near the middle of your target
zone as you exercise.
To measure your heart rate, stop exercising but continue
moving your legs or walking around and place two fingers
on your wrist. Take a six second heartbeat count and multiply
the results by 10 to find your heart rate. For example, if your
six second heartbeat count is 14, your heart rate is 140
beats per minute. (A six second count is used because your
heart rate will drop rapidly when you stop exercising).
Adjust the intensity of your exercise until your heart rate is
at the proper level.
For more information visit:
www.trojanhealth.co.za