Optimizing Your Workouts - Landice Pro Sports Trainer Quick User Manual

Optimizing your workouts

A good exercise program is not complicated. There's no mystery. Good ones are straightforward and make common sense.
There are three elements for setting up a sound exercise program. These are:
Intensity: How hard you exercise
Duration: How long you exercise
Frequency: How often you exercise
INTENSITY OF EXERCISE
Intensity of exercise is best described by how it feels. What is your breathing rate like? How do your muscles feel? These are
the moment-to-moment sensations that you're aware of while exercising.
If you find yourself getting "out of breath," the intensity is far too difficult. Breathing is an excellent way to gauge intensity,
because you don't have to stop to take a measure - you're aware of it all the time.
If you want more guidance and precision, determining your safe exercise heart rate is another method. It's a simple proce-
dure described below.
[1] Find your pulse and count the number of beats for 10 seconds.
[2] Multiply the number of beats by 6. This is your pulse rate.
[3] Use the following chart to gauge your optimal target pulse range.
Age 20
Maximum Pulse 174
Minimum Pulse 137
WARNING: The use of this chart assumes no underlying heart or respiratory disease or other condition,
which could be adversely affected by exercise. Consult your doctor before using this chart!!!
Getting the Most Out of Your Workouts
25 30 35 40
170 166 162 157
133 130 126 123
45 50 55 60
153 149 145 140
119 116 112 109
65
136
105
12