Hip Shaper by Wagan Tech
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www.wagan.com
© 2010 Wagan Corporation
All Rights Reserved
Wagan Tech and
wagan.com
are trademarks used by Wagan Corporation
User’s Manual—Read before using this equipment
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• Parts cured or parts with disease.
• Persons with acute illness such as epiphyseal fracture, sprain and
muscle strain etc.
• Persons with disease not clear.
Benefits of Exercise
A regular exercise program can help improve the quality of your life, give
you more energy, and combat the effects of aging. Research has shown
that 30 minutes of cardiovascular exercise combined with weight lifting
just 3 to 4 times per week can help deliver the following health benefits:
weight loss, improve body shape and definition, increase muscle mass,
increase physical strength and endurance, enhance flexibility, increase
metabolism, decrease chances of injury, improve aerobic fitness, improve
coordination and agility.
Heart Rate
In order to improve fitness, achieve weight loss, and gain other important
health benefits, the intensity level of your exercise needs to be within your
target heart rate zone. One of the best ways to know if you’re exercising in
your training zone is to monitor your heart rate during the workout. To do
this, locate your age on the chart and measure your pulse after a workout.
This chart shows a lower target heart rate in number of beats per minute
(or beats every 10 seconds). If you are beginning an exercise program,
start exercising at this lower heart rate level.
Target heart rates are based on age groups, but are to be used as a
general guide only. If your fitness level is lower than average for your age,
then you may want to work slightly below your target heart rate. If you
feel tired, reduce your heart rate and exercise at a lower rate. Overall, the
target heart chart is a guide, not a set of rules, so remember to listen to
your body at all times.
Pulse count
Take two fingers and place it on the palm side of your wrist or on your neck
over the carotid artery (under your jaw). Count the number of pulses for ten
seconds (since heart rate slows as you recover, a full minute count won’t be as
accurate). Check with the chart below to see if you are in your target range.
Beginner Target Heart Rate Chart
AGE
25
30
35
40
45
50
55
60
10 Second
Count
23
22
22
21
20
19
19
18
Beats Par
Minute (BPM)
138
132
132
126
120
114
114
108
Training Tips
With the use of this Hip Shaper, you can begin a training program that will
lead to healthier lifestyle. In order to achieve your personal fitness goal, it is
important to:
• Be consistent
• Eat right and be properly nourished
• Make progress in raising the workout intensity level
Knowing Your Limit:
The body, especially the heart and the circulatory system, need time to adapt
to the new physical demands during your exercise. For this reason, it is really
important to take it slow with the training and have brakes between and
after the training. Exercise at a tempo that you feel comfortable with. After
continuous training for a period of time, you can extend the length of your
training or adjust the intensity to a higher level.
Safety:
• Wear comfortable clothes (sporting clothes).
• Do not exercise while eating.
• Never exercise with a full stomach. Do not exercise within one hour
after meals or drinking alcohol.
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