Prodigy Athletics CTE2000E Owner's Manual page 6

Age
8 15 20 25 30 35 40 45 50 60
Target Heart Rate
10 Second Count
27 27 26 26 25 24 23 22 22 21 20
Beats per Minute
164 160 156 150 144 130 132 132 126 120
Don't push yourself too hard to reach the figures
on this table. It can be very uncomfortable if you
overdo it. Let it happen naturally as you work
through your program. Remember, the target is
a guide, not a rule, a little above or below is just
fine.
Two final comments: (1) don't be concerned with
day to clay variations in your pulse rate, being
under pressure or not enough sleep can affect
it; (2) your pulse rate is a guide, don't become a
slave to it.
Endurance Circuit Training
Cardiovascular endurance, muscle strength,
flexibility and coordination are all necessary for
maximum fitness. The principle behind circuit
training is to give a person all the essentials
at one time by going through your exercise
program moving as fast as possible between
each exercise. This increases the heart rate
and sustains it, which improves the fitness level.
Do not introduce this circuit training effect until
you have reached an advanced program stage.
Circuit training can combine strength and cardio
for the best results.
Body Building
Is often used synonymously with strength training.
The fundamental principal here is OVERLOAD.
Here, the muscle works against greater loads than
usual. This can be done by increasing the load
you are working against. You may also increase
the intensity by increasing the repetitions.
Model CTE2000E Children's Circuit Training & Spinning Combo Bike
Periodization
This is the term used to vary your exercise
program for both physiological and psychological
benefits In your overall program, you should
vary the workload, frequency and intensity. The
body responds better to variety and so do you.
In addition, when you feel yourself getting "stale,
bring in periods of lighter exercise to allow your
body to recuperate and restore its reserves. You
will enjoy your program more and feel better for
it.
Rest Periods
Once you start your exercise program, you
should continue through to the end. Do not break
off halfway through and then restart at the same
place later on without going through the warm-up
stage again. The rest period required between
strength training exercises may vary from person
to person. This will depend mostly on your level
of fitness and the program you have chosen. Rest
between exercises by all means, but do not allow
this to exceed two minutes. Most people manage
half minute to one minute rest periods.
If you are involved in an aerobic curcuit traing
program you may only have 10 - 15 seconds
to change stations.
Muscle Soreness
For the first week or so, this may be the only
indication you have that you are on an exercise
program. This, of course, does depend on your
overall fitness level. A confirmation that you are
on the correct program is a very slight soreness
in most major muscle groups, This is quite normal
and will disappear in a matter of days.
It you experience major discomfort, you may be
on a Program that is too advanced or you have
increased your program too rapidly.
If you experience PAIN during or after exercise,
your body is telling you something. Stop
exercising and consult your doctor.
6