HELIX H1000 Assembly Manual page 4

H1000.indd 7-8
4 CONSOLE OPERATING INSTRUCTIONS
TARGET HR PROGRAM:
The Target Heart Rate program is designed to keep you training at your chosen
heart rate level. This program will only work when there is a valid heart rate signal. The console will adjust the
resistance level automatically to ensure your target heart rate is achieved and maintained during the entire
program. During program, you may press Up/Down (/) key to adjust the target heart rate setting. The
profile on the Dot Matrix display will show your selected target heart rate rather than profile. The pulse data
display window will show the actual heart rate. Profile:
EXERCISE GUIDELINES
The American College of Sports Medicine makes the following recommendations for the quantity and quality of
training for developing and maintaining cardio respiratory fitness in healthy adults:
• An activity that uses large muscle groups, maintained continuously, and is rhythmical and aerobic in
nature.
• Duration: 20 to 60 minutes of continuous aerobic activity, including 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 per week to your program.
GET A SMART START ON EXERCISING.
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 check-up
and a stress test, preferably administered during exercise by a healthcare professional.
• Always stretch before your workout to loosen muscles, and afterwards to cool down.
• The first few minutes of your workout should be devoted to warming up muscles before a vigorous
workout, and building your heart rate slowly.
• After your aerobic workout of about 24-32 minutes, spend 10 minutes gradually reducing your heart
rate with a lower resistance level.
Remember, to start slow, with intensity low, until you build endurance and strength. And always consult your
physician before beginning any exercise program.
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