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Whatis TargetHeart RateZone?
Target Heart Rate Zone tells you
the number of times per minute
your heart needs to beat to
achieve a desired workout effect.
It is represented as a percentage
of the maximum number of times
your heart can beat per minute.
Target Zone will vary for each
individual, depending on age,
current level of conditioning,
and personal fitness goals. The
American Heart Association
recommends working-out at a
Target Heart Rate Zone of between
60% and 75% of your maximum
heart rate. A beginner will want to
workout in the 60% range while
a more experienced exerciser will
want to workout in the 70-75%
range. See chart for reference.
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EXAMPLE:
For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to
the target zone bar. Results: 60% of maximum dear Rate = 108 Beats Per Minute, 75% of maximum
Heart Rate _i 135 Beat Per Minute.
ALWAYS C ONSULT Y OUR PHYSICIAN B EFORE B EGINNING A NEXERCISE P ROGRAM.
STRETCH F IRST
Before using your product, it is best to take a few minutes to do a few gentle stretching exercises. Stretching
prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these
stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to bounce while doing
these stretches.
I. STANDING CALF MUSCLE STRETCH
Stand near a wall with the toes of your left foot about i8" from the wall, and
the right foot about 12" behind the other foot. Lean forward, pushing against
the waft with your palms, tfeep your heels flat and hold this position for a
count of i5 seconds. Make sure that you do not bounce while stretching.
Repeat on the other side.
2. STANDING Q UADRICEPS STRETCH
Using a wall to provide balance, grasp your left ankle
with your left hand and hold your foot against the back
of your thigh for i5 seconds. Repeat with your right
ankle and hand.
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3. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH
Sit on the floor with your legs together and straight out in front of you. Do
not lock your knees. Extend your fingers towards your toes and hold for a
count of 15 seconds. Make sure that you do not bounce while stretching. Sit
upright again. Repeat one time.
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8/16/07
11:01:59
AM I
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