Exercise Instructions - AsViva RA6 O Benutzerhandbuch

EXERCISE INSTRUCTIONS

How you begin your exercise program depends on your physical condition. If you have been inactive
for several years, or are severely overweight, you must slowly and increase your time on the item
gradually: a few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic
fitness will improve over the next six to eight weeks. Don't be discouraged if it takes longer. It's
important to work at your own pace. Ultimately, you'll be able to exercise continuously for 30 minutes.
The better your aerobic fitness, the harder you will have to work to stay in your target zone. Please
remember these essentials:
˙ Have your doctor review your training and diet programs to advise you of a workout routine you
should adopt.
˙ Begin your training program slowly with realistic goals that have been set by you and your doctor.
˙ Monitor your pulse frequently. Establish your target heart rate base on your age and condition.
˙ Set up your 2 in 1 Elliptical / Stepper a flat, even surface at least 3 feet from walls and furniture.
EXERCISE INTENSITY
Age Target Heart Rate
Zone
(55% ~ 90% of Max.
Heart Rate)
20 110-180 beats per minute
25 107-175 beats per minute
30 105-171 beats per minute
35 102-166 beats per minute
40 99-162 beats per minute
45 97-157 beats per minute
50 94-153 beats per minute
55 91-148 beats per minute
60 88-144 beats per minute
65 85-139 beats per minute
During the first few months of your exercise program, keep your heart rate near the low end of your
70 83-135 beats per minute
target zone as you exercise. After a few months, your heart rate can be increased gradually until it is
near the middle of your target zone as you exercise.
exercise until your heart rate is at the proper level.
Average Max.
Heart Rate 100%
200 beats per minute
195 beats per minute
190 beats per minute
185 beats per minute
180 beats per minute
175 beats per minute
170 beats per minute
165 beats per minute
160 beats per minute
155 beats per minute
150 beats per minute
To measure your heart rate manually, stop exercising but continue moving
your legs or walking around and place two fingers on your wrist. Take a six-
second heartbeat count and multiply the results by 10 to find your heart
rate. For example, if your six-second heartbeat count is 14, your heart rate
is 140 beats per minute. (A six-second count is used because your heart
rate will drop rapidly when you stop exercising.) Adjust the intensity of your
To maximize the benefits of exercising, it
is important to exercise with the proper
intensity. The proper intensity level can be
found by using your heart rate as a guide.
For effective aerobic exercise, your heart
rate should be maintained at a level
between 70% and 85% of your maximum
heart rate as you exercise. This is known
as your target zone. You can find your
target zone in the table below. Target
zones are listed for both unconditioned
and conditioned persons according to
age.
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