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DEVELOPING AN
EXERCISE
PROGRAM
...CONTINUED
MONITORING YOUR HEART RATE_
It is very important to monitor your heart rate throughout the
exercise session. Your heart rate indicates the intensity of your
workout. Many people begin an exercise program too zealously
and discontinue because it becomes too difficult. Exercise
should be a pleasant experience, and exercising at the correct
intensity level will enhance the pleasure.
You should check your heart rate periodically throughout your
workout to verify that you are exercising in your training zone.
If you do not have an electronic pulse monitor, use the
SIX^^SECQND MANUAL COUNT METHOD:_
1
Slow down or stop briefly.
2
Lightly place your index and second finger at the side of
your neck or to the thumb-side or your wrist,
3
Count your pulse beats for six seconds.
4
Multiply the number of pulse beats by 1 0 to calculate your
heart rate.
THIS GRAPH
ILLUSTRATES
THE AEROBIC
TRAINING
ZONE
TH!SSAUEPi?EStMT$ ;
t00% OF .MAXIMUM .
KEAJtT RATE
EACH
AGE GROUP
Adjust your workout intensity if
yoU'are below or above your
Acrohie Training Zone.
WORKOUT DURATION
TH!SeAn>Pf!tSENTS .
HEART RATE fOJi EACH .
AGE GROUP
35
AO
45
AGE
YEARS
To gain the benefits of aerobic
exercise, you must maintain your
heart rate within your training
zone for at least 1 2 uninterrupted
minutes. IF you're beginning an
exercise program, stay at the 12-
minute minimum for at least
one week. Increase your time by
no more than 10 percent each
week.
People in excellent cardiovascu¬
lar shape can exercise for longer
periods of time because their
heart, muscles, and bones have
developed to handle it. Increase
duration as your strength in¬
creases, But, remember, it takes
time to strengthen all of the body'.s systems. Please, listen to
your body, and know your limits. If you exercise longer than 60
minutes, benefits are reduced and risk of injury is increased. If
you experience dizziness, nausea, chest pain, or other abnormal
symptoms, stop immediately. Consult a physician before con-
tin uing.
THE FOLLOWING GUIDELINES MUST BE OBSERVED
PRIOR TO OPERATION_
CAUTION: Failure to follow these guidelines may lead to
serious injury and cause damage to the treadmill.
The floor must be solid, and level. It must be clean and lint-free.
Do not use the treadmill on a carpet that is greater than 1/2 inch
in height.
'There must be at least four feet of clearance behind the tread¬
mill and at least two feet on the other three sides, (FIG. 10}
Position the treadmill so you have complete visibility on all
sides. This is especially important in homes with children and
pets.
This unit must be plugged into a dedicated and grounded 11 5V
AC/20 amp electrical outlet with a constant 115 volts measured
at the treadmill.
Before each use, you must check that the running belt is aligned
and centered on the treadmill bed and that all visible compo¬
nents and fasteners are sufficiently tigthened and secure.
9
TUNTURi J550 OWNER'S MANUAL
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