Trojan OMEGA 500, Инструкция по уходу и руководство по сборке

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7. 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; a few minutes per workout.
)NITIALLYYOUMAYBEABLETOEXERCISEONLYFORAFEWMINUTESINYOURTARGETZONEHOWEVERYOURAEROBIClTNESSWILLIMPROVE
over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace.
5LTIMATELYYOULLBEABLETOEXERCISECONTINUOUSLYFORMINUTES4HEBETTERYOURAEROBIClTNESSTHEHARDERYOUWILLHAVE
to work to stay in your target zone. Please remember these essentials :
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s"EGINYOURTRAININGPROGRAMSLOWLYWITHREALISTICGOALSTHATHAVEBEENSETBYYOUANDYOURDOCTOR
s-ONITORYOURPULSEFREQUENTLY%STABLISHYOURTARGETHEARTRATEBASEDONYOURAGEANDCONDITION
s3ETUPYOUREQUIPMENTONAmATEVENSURFACEATLEASTFEETFROMWALLSANDFURNITURE
EXERCISE INTENSITY
4OMAXIMIZETHEBENElTSOFEXERCISINGITISIMPORTANTTOEXERCISEWITHTHE
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
ASYOUEXERCISE4HISISKNOWNASYOURTARGETZONE9OUCANlNDYOURTARGET
zone in the table below.
$URINGTHElRSTFEWMONTHSOFYOUREXERCISEPROGRAMKEEPYOURHEARTRATENEARTHELOWENDOFYOURTARGETZONEASYOU
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.
4OMEASUREYOURHEARTRATESTOPEXERCISINGBUTCONTINUEMOVINGYOURLEGSORWALKINGAROUNDANDPLACETWOlNGERSON
YOURWRIST4AKEASIXSECONDHEARTBEATCOUNTANDMULTIPLYTHERESULTSBYTOlNDYOURHEARTRATE&OREXAMPLEIFYOUR
six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six-seconds 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 on dieting and
training visit www.trojanhealth.co.za