HELIX HR3500 Assembly Manual page 24

CONSOLE OPERATING INSTRUCTIONS 4
PAGE 24
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.
HR3500 manual.indd 24 20/09/2017 18:47