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Exercise Guidelines
Anyone over the age of 35, as well as younger persons whom are overweight, should check with his/her physician before beginning any type
of exercise program. People who have diabetes or high blood pressure, a family history of heart disease, high cholesterol or have lead a
sedentary lifestyle should protect themselves with a medical checkup and a stress test, preferably administered during exercise by a
healthcare professional.
In 1996, the office of the Surgeon General of the United Sates released a report on physical activity and health. This report definitively stated
that exercise and fitness are beneficial for a person's health and redefined that exercise is a key component of disease prevention and
healthier living.
Medical research has shown us that there is an amount of exercise which is enough to condition the cardiorespiratory system and the
muscles of the body. This amount of exercise is between 60% and 85% of your maximum heart rate measured during a training session. This
range allows enough exercise to achieve fitness, but not an excessive amount to cause injury. Your heart rate is an excellent indicator of the
amount of stress placed on the cardiovascular system.
If exercise intensity is too low or too high, no gains will be made in fitness. If the intensity is too low, the stress levels are ineffective. If the
intensity is too high, injury or fatigue may set your exercise program back as you try to recover.
The best way to monitor exercise intensity is to accurately count your pulse during exercise. Your heart rate can easily be determined by
counting your pulse at the chest, wrist, or at the carotid artery on your neck. However, it can be difficult to count your own pulse while
exercising. The 700 series models are equipped with both a hand contact pulse sensor system and a built-in Polar compatible receiver for
pulse sensors that can be worn independently. These sensors automatically count your heart rate while you are exercising and display it as
a digital readout on the console. Your target heart rate, the intensity needed to improve cardiovascular fitness, depends primarily on your age
and not your state of fitness. It is calculated as a percentage of your maximum heart rate, which is estimated as 220 minus your age. It is
most effective to train at a target heart rate of between 60% and 85% of your maximum heart rate.
Maximum Heart Rate & Training Zone
To calculate your maximum heart rate and find your training zone
use the following formula. An example has been provided below
based on a 35-year-old person
220 - Age = Maximum Heart Rate
12
60% of Maximum Heart Rate
(60% x 185 = 111 bpm)
85% of Maximum Heart Rate
(85% x 185 = 157 bpm)
Training Zone: 111 bpm - 157 bpm
(220 - 35 = 185)
■ = 85%
● = 60%
7 0 0 S E R I E S O W N E R' S M A N U A L
Quantity & Quality
The American College of Sports Medicine makes the following
recommendations for the quantity and quality of training for de-
veloping and maintaining cardiorespiratory fitness in healthy
adults:
•
An activity that uses large muscle groups, maintained con-
tinuously, and is rhythmical and aerobic in nature.
•
Duration: 20 to 60 minutes of continuous aerobic activity, includ-
ing a warm-up and cool-down period for each exercise session.
•
Frequency: 3 to 5 times per week
•
Intensity: 60% to 85% of maximum heart rate
•
In addition to aerobic exercise, it is recommended that you add
strength training of moderate intensity twice a week to your program.
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