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23

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.

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 6 to 8 weeks. Don’t be discouraged if it takes longer. It’s important

to work at your own pace. 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 2 

fingers on your wrist. Take a 6 second heartbeat count and multiply the results by 10 to find your heart rate. 

For example, if your 6 second heartbeat count is 14, your heart rate is 140 beats per minute. (A 6 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.

Содержание PULSE 260

Страница 1: ...ANUAL LEVELS CARDIO Visit facebook com trojanhealth www trojanhealth co za www instagram com trojanhealth CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP...

Страница 2: ..._ 11 Console Functions ____________________________________________ 17 Exercise Instructions _________________________________________ 19 Maintenance _________________________________________________...

Страница 3: ...nsult your physician To avoid muscular pain and strain begin each workout by stretching and warming up and end each session by cooling down and stretching INSTALLATION Trojan recommends that all equip...

Страница 4: ...amaged or worn do not attempt to use or repair the equipment yourself Please contact our service department on 0861 TROJAN 0861 876526 to arrange a repair Customers residing outside South Africa can c...

Страница 5: ...cal Trainer provides a convenient and simple method to begin your assault on getting your body in shape and achieving a healthier lifestyle Before reading further please review the drawing below and f...

Страница 6: ...ssembly 30 M8 x 73 mm 4 PCS 32 M8 x 16 mm 4 PCS 14 M8 x 16 mm 2 PCS 19 M8 x 75 mm 2 PCS 35 M8 x 45 mm 4 PCS 10 M8 x 43 mm 4 PCS 5 M8 x 30 mm 2 PCS 23 M5 x 10 mm 2 PCS 21 M8 6 PCS 39 M10 x 1 25 mm 2 PC...

Страница 7: ...t Post 1 27 Arc Washer 8 x 20 x R16 x 2 mm 4 28 Cap Nut M8 8 29 Long Spacer 32 x 19 2 x 75 5 mm 2 30 Square Neck Bolt M8 x 73 mm 4 No Description Qty 31 Arc Washer 8 x 20 x R30 x 2 mm 8 32 Screw M8 x...

Страница 8: ...wheel 200 x 2 mm 1 82 Bolt ST4 2 x 16 mm 4 83 Round Magnet 15 x 7 mm 2 84 Nut M10 x 1 25 mm 2 85 Crank Cover 2 86 Bolt M6 x S10 x 16 mm 2 87 Spring Washer 6 2 No Description Qty 88 Washer 6 x 12 x 1 2...

Страница 9: ...9 EXPLODEDDRAWING...

Страница 10: ...10 EXPLODEDDRAWING...

Страница 11: ...mbly Before assembling please check whether all the required parts have been supplied as per the exploded drawing on the opposite page STEP 1 FRONT AND REAR STABILISERS ASSEMBLY Attach the Front Stabi...

Страница 12: ...nect the Mid sensor Wire 1 49 to the Mid sensor Wire 2 38 Connect the Tension Wire 52 to the Tension Wire 51 Slide the Upright Post 26 onto the Main Frame 45 and tighten with 4 Screws M8 x 16 mm 32 an...

Страница 13: ...Insert the Swing Rod Post 16 L 16 R onto each swing axis of the Upright Post 26 and tighten with a Bolt M8 x 16 mm 14 Spring Washer 8 4 and Washer 8 x 32 x 2 mm 12 then cover the end with a Ball Cap...

Страница 14: ...39 and a Washer 10 x 32 x 2 mm 41 then tighten Cover the end with a Ball Cap S16 40 on both the left and right side Tighten each Swing Rod Post 16 L 16 R with a Bolt M8 x 75 mm 19 a Washer 8 x 16 x 1...

Страница 15: ...Post 20 L 20 R with a Bolt M8 x 45 mm 35 a Nylon Nut M8 21 and a Washer 8 x 16 x 1 5 mm 18 Insert the Handlebar 9 R 9 L onto each Swing Rod Post 16 R 16 R with a Square Neck Bolt M8 x 43 mm 10 Curved...

Страница 16: ...Screws M8 x 30 mm 5 and 2 Spring Washers 8 4 through the Cover 6 Connect the Mid sensor Wire 1 49 to the Console Wire on the Console 50 and attach the Console 50 to the Upright Post 26 with 2 Screws...

Страница 17: ...2 AA batteries into the Console which will provide an activation beep and the LCD displays all functions for approximately 2 seconds FUNCTIONS AND OPERATIONS SCAN Press MODE button until appears on SC...

Страница 18: ...At this setting the total distance travelled after the batteries were installed will be displayed PULSE Press MODE button until appears at PULSE At this setting the Console will display your current h...

Страница 19: ...n After regular use the muscles in your legs will become stronger Work at your own pace but it is very important to maintain a steady tempo throughout The rate of work should be sufficient to raise yo...

Страница 20: ...are also trying to improve your fitness you need to alter your training program You should train as normal during the warm up and cool down phases but towards the end of the exercise phase you should...

Страница 21: ...n Pulse 260 Elliptical Trainer in a clean and dry environment away from children PROBLEM SOLUTION There is no display on the Console 1 Remove the Console and verify the wire that comes from the Consol...

Страница 22: ...ht training is an essential part of the exercise routine process Weight training helps tone build and strengthen muscle If you are working above your target zone you may want to do a lesser amount of...

Страница 23: ...SITY 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 exer...

Страница 24: ...your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts and then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 HAMSTRING STRETCH...

Страница 25: ...urer in respect of any injury loss or damage direct indirect or consequential arising out of the use of or inability to use this product and whether or not occasioned by the Manufacturer s negligence...

Страница 26: ...still under warranty will be repaired free of charge as long as it complies with the terms and conditions of the warranty refer to warranties section in this manual Any items that need to be repaired...

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