Exercising Information
Cool Down
To decrease fatigue and muscle soreness, you should also cool down
by walking at a slow relaxed pace for a minute or so, to allow your heart
rate to return to normal.
Warm Up and Cool Down Exercises
Hold each stretch for a minimum of ten seconds and then relax. Repeat
each stretch two or three times. Do this before your Aerobic Exercise
session and also after you have finished.
Head Roll
Rotate your head to the right for one count, feeling a slight pull on the
left side of your neck. Next, rotate your head back for one count, stretching
your chin. Then rotate your head to the left for one count, feeling a slight
pull on the right side of your neck. Lastly, drop your head to your chest
for one count. Repeat 2 to 3 times.
Toe Touch
Slowly bend forward from your waist, letting your back and shoulders
relax as you lower your trunk. Gently stretch down as far as is comfortable
and hold for 10 seconds.
USERS
AGE
(Years)
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60 and over
UNCONDITIONED
TARGET ZONE - A
(Beats per Minute)
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
110 - 130
105 - 125
CONDITIONED
TARGET ZONE - B
(Beats per Minute)
155 - 175
150 - 170
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
30-34
135 - 155
145 - 165
35-39
130 - 150
140 - 160
40-44
125 - 145
135 - 155
45-49
120 - 140
130 - 150
50-54
115 - 135
125 - 145
55-59
110 - 130
120 - 140
60 und mehr
105 - 125
115 - 135
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