Trojan VIBROSTATION, Инструкция по уходу и руководство по сборке

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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 six to eight weeks. Don’t be discouraged if it
takes longer. It’s important to work at your own pace. Ulti-mately, 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.
• Set up your equipment on a flat, even surface at least 3 feet from walls and furniture.
EXERCISE INTENSITY
To maximize 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-
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.trojanfitness.com.au