Star Trac 4500 Owner's Manual page 52

The following muscle groups should be stretched/warmed up for any walking or running program:
*>
Quadriceps
<*
Outer hips Chest
*>
Hamstrings Groin muscles
*>
Shoulder muscles
Calves
***
Back muscles
***
Shins
Determining Your Target
Heart Rate Range
LOWER TARGET HEART RATE
220
- _ Your Age
=_ Estimated Max. Heart Rate
- _ Resting
=_ Value
x _ 60%
=■ _ _ Estimated Target
+ ___ Resting
=_ Target Heart Rate @ 60%
UPPER TARGET HEART RATE
220
- __ Your Age
=_ Estimated Max. Heart Rate
- _ Resting
~_ Value
x _ 80%
2
=_ Estimated Target
+__ Resting
=_ Target Heart Rate @ 80%
Lower Target Heart Rate
Upper Target Heart Rate
F.I.T. Principle
Every cardiovascular program should be
developed based on frequency, intensity and
duration.
1) Frequency - the number of exercise sessions
per week.
Regular exercise should be performed at
least three or four days week to be
beneficial, although fewer sessions may be
sufficient for some. Those in superior
physical condition typically train five to
seven days per week.
2) Intensity - how hard each exercise is.
Intensity is dependent upon one's fitness
level. The range established by American
College of Sports Medicine is 60% to 90%
of maximal heart rate. If you are a beginning
exerciser maintaining an intensity level
around 60% is beneficial. Typically , an
estimated heart rate range is determined
using a formula of 220-Age, factoring in
resting heart rate, then multiplying by the
desired percentage. See the chart below.
If your
STAR TRAC4500TREADMILL
has contact heart rate or Polar® compatibility,
monitoring your heart rate will be easy.
However, if your need to monitor your pulse
manually, find the carotid or radial artery with
your index finger, take a ten second count and
multiply by six to determine heart rate.
STAR TRAC4500 TREADMILL Owner's Manual
47