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Wellness Supply Group
V002
F.
Operation Guide
1.
Sleep Mode - the computer will enter sleep mode when there is no signal input and no keys
have been pressed for 4 minutes. You can press any key to wake up the computer.
2.
BMI (Body Mass Index) is a measure of your body fat based on height and weight that
applies to both adult men and women.
3.
BMR (Basal Metabolic Rate) shows the number of calories your body needs to operate.
This does not take into account any activity, it is simply the energy your body needs to
sustain a heartbeat, breathing and normal body temperature. It measures the body at rest,
not sleep, at room temperature.
6. Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exercise workout, it is important to work
within your target heart rate zone. The American Heart Association (AHA) defines this target as
60%-75% percent of your maximum heart rate.
Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your
maximum heart rate and aerobic capacity naturally decreases as you age. This may vary from
one person to another, but use this number to find your approximate effective target zone. For
example, the maximum heart rate for an average 40 year-old is 180 (220 – 40) bpm (beats per
minute). The target heart rate zone is therefore 60%-75% of 180 or 108-135 bpm. See
Fitness
Safety below.
Before beginning your workout, check your normal resting heart rate. Place your fingers lightly
against your neck, or against your wrist over the main artery. After finding your pulse, count the
number of beats in 10 seconds. Multiply the number of beats by six to determine your resting
pulse rate per minute. We recommend taking your heart rate at these times; at rest, after
warming up, during your workout and two minutes into your cool down, to accurately track your
progress as it relates to better fitness.
During your first several months of exercising, the AHA recommends aiming for the lower part of
the target heart rate zone, 60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maximum heart rate may be too strenuous
unless you are in top physical condition. Exercising below 60% of your maximum will result in
minimal cardiovascular conditioning.
Check your pulse recovery rate – If your pulse is over 100 bpm, five minutes after you stop
exercising, or if it is higher than normal the morning after exercising, your exertion may have
been too strenuous for your current fitness level. Rest and reduce the intensity next time.
Fitness Safety
The target heart rate chart indicates average rate zones for different ages. A variety of different
factors (including medication, emotional state, temperature and other conditions) can affect the
target heart rate zone that is best for you. Your physician or health care professional can help
you determine the exercise intensity that is appropriate for your age and condition.
