True Fitness CS1.0, Руководство пользователя

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CS1.0 Treadmill Owner’s Guide
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In addition to monitoring your heart rate as you exercise, be
certain of how quickly your heart rate recovers. If your heart
rate is over 120 beats per minute five minutes after exercising,
or is higher than normal the morning after exercising, your
exertion may be too strenuous for your current level of fitness.
Reducing the intensity of your workout is recommended.
The age-adjusted target heart rates indicated in the chart in
Appendix A
reflect averages. A variety of factors (including
medication, emotional state, temperature, and other conditions)
can affect the exercise heart rate appropriate for you.
Warning:
Consult your doctor to establish the exercise
intensity (target heart rate zone) appropriate for your age and
condition before beginning any exercise program.
Warm-Up: Slow and Deliberate Exercise
You are not warmed up until you begin to perspire lightly and
breath more deeply. Warming up prepares your heart and
other muscles for more intense exercise and helps you avoid
premature exhaustion. Begin each workout by walking even if
you plan to run. Start slowly, exploring different speeds until
you can comfortably sustain your speed.
A good suggestion is a minimum of three minutes. Perspiration
on your brow is a good indicator of a thorough warm-up. The
older you are, the longer your warm-up period should be.
Beginning Your F.I.T. Program
chapter seven: designing an exercise program
Beginning
Your
Exercise
Program