Reebok AG-11303 User Manual page 30

30
COMPUTER INSTRUCTIONS
COMPUTER OPERATION
If the actual user's pulse reaches above 85% of max. heart rate over 3 minutes, the HEART RATE CONTROL program will
be shut down and the computer will enter the one minute COOL DOWN program.
When the TIME counts down to 0, the HEART RATE CONTROL program is completed, and the computer will enter the one
minute COOL DOWN program.
After the COOL DOWN program, the computer will return to POWER ON status.
The purpose of the HEART RATE CONTROL program is to keep the user's pulse between 65% of the max. heart rate and
85% of the max. heart rate as to reach the most efficient workout result.
Hints to Help You Achieve Your Goals
There are a vast number of benefits to exercising. They include improved sleeping patterns, increased metabolic rate due to
the higher ratio of lean muscle tissue to fat (thereby burning calories even when not working out), improved posture reducing
risk of back pain, denser bone mass reducing risk of osteoporosis, clearer skin and the improved self-esteem that go with all
of these. Do not use weight loss as your only measure of success. Your mirror is a much better indicator than your scales.
Don't set unrealistic goals at the outset of your exercise programme. This could lead to muscle soreness and de-motivation.
Remember, you're changing your life, take time to do it properly. Don't try to immediately change your entire lifestyle to get
fitter. Incremental change is far easier and more sustainable. Don't try to give up fatty foods, alcohol, late nights and start a
grueling exercise regime all on the same day. Take it one step at a time, ensure the changes you make genuinely become
part of your lifestyle and don't chastise yourself for backsliding occasionally.
Understand the other elements of your daily life that can help or hinder you in achieving your goals. Nutrition is vitally
important in affecting your general well being with regard to the type of food you eat and when you eat it. Also, there are
many opportunities during your normal day when your current habits could be substituted for healthier practices. Instead of
taking the lift, take the stairs and instead of sitting over a long lunch, take a brisk walk and eat an apple. Even if you only do it
one day of the week it all helps.
Heart Rate Training
In the normal course of our everyday lives our bodies use oxygen to convert nutrients from our food intake into energy for
muscle movement and body functions. The amount of energy used is measured in calories. Broadly speaking if we burn
more calories than we consume then our body will require additional fuel and will use calories stored as fat. This will lead to a
reduced ratio of fat to lean muscle tissue in our body composition and a leaner, fitter appearance.
As we exercise, our heart rate has to increase in order to deliver sufficient oxygen to the working muscles. Regular
cardiovascular exercise, such as cycling, results in a stronger heart and lungs that are more efficient at delivering oxygen to
muscles which, in turn, are more efficient at converting calories into energy.
It is however, imperative that you accurately determine the target heart rate within which to train in order that you may
improve your fitness at a safe, comfortable and sustainable level.
Start by determining your approximate Maximum Heart Rate (MHR). This is the fastest your heart can beat, measured in
beats per minute. Whilst there are sophisticated ways to measure MHR, an acceptable approximation can be made using the
following calculation:
Males: Estimated Max MHR = 220 – Age Females: Estimated Max MHR = 226 – Age
Finally, use the Training Pyramid on the next page to determine the level at which you should be exercising based upon your
MHR. This level should be maintained using either the Trweadmills heart rate grip sensors or a Heart Rate Monitor.