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20
individual would need to keep their heart rate
at or above 126 beats per minute to get a
cardiovascular effect. Note: Although 70% was
used in this example, the heart rate range needed
to achieve results falls between 60% and 85% of
your maximum heart rate.
If you are just beginning your exercise program,
your target heart rate range should be roughly at
60% of your maximum heart rate. As you become
more conditioned (or if you are already in good
cardiovascular shape) you can increase your
target heart rate to 70%-85% of your maximum
heart rate. Remember, your target heart rate is
only a guide.
When checking heart rate during a workout, take
your pulse within five seconds after interrupting
exercise because it starts to go down once you
stop moving. Count pulse for 10 seconds and
multiply by six to get the per-minute rate.
Remember, your elliptical trainer also comes with
pulse sensors located on the swing arms.
When used properly, the unit pulse sensors
can help you to determine your estimated
heart rate. To do so:
a) Push the START button on your computer.
b) Gently grab both metal pulse sensors on
both swing arms. Wait 6 seconds.
c) Your estimated heart rate range will be
displayed on screen. Check the chart on the
following page to see if you are within your
range according to your age.
When used properly, the heart rate pulse
sensors and display monitor provide a
reasonably accurate estimate of your
actual heart rate. This estimate is not exact
and persons with medical conditions and/or
a specific need for accurate heart rate
monitoring should not rely on the
estimations provided.
By using the chart on page 21 you can see where
your heart rate falls in the minimum and maximum
target zones.
The above are guidelines, people with any medical
limitations should discuss this formula with their
physician.
CLOTHING
All exercise clothing should be loose-fitting to
permit freedom of movement, and should make
the wearer feel comfortable and self-assured.
Never wear rubberized or plastic clothing, such
garments interfere with the evaporation of
perspiration and can cause body temperature
to rise to dangerous levels.
We recommend wearing a workout shoe with a
rubberized sole unless instructed otherwise.
TIPS TO KEEP YOU GOING
1) Adopt a specific plan and write it down.
2) Keep setting realistic goals as you go along,
and remind yourself of them often.
3) Keep a log to record your progress and make
sure to keep it up-to-date. See pages 25-26.
4) Include weight and/or percent body fat
measures in your log. Extra pounds can easily
creep back.
5) Upgrade your fitness program as you progress.
Your elliptical trainer provides 8 different
workout programs to keep your workouts
challenging.
6) Enlist the support and company of your family
and friends.
7) Update others on your successes.
8) Avoid injuries by pacing yourself and including
a warm up and cool down period as part of
every workout. See page 19.
9) Reward yourself periodically for a job well done!