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Your strength level and training index (1)
• Have you ever been out of breath after climbing a flight of stairs or
after a brisk walk? When we are walking, running and even sleep-
ing, our body is taking in oxygen and generating energy. Oxygen
taken in by the lungs is sent to the entire body via the circulatory
system. If the function of the circulatory system , i.e. aerobic power,
is insufficient, we may experience being "out of breath" or experi-
ence yet other physical problems.
• We therefore perform "sports for the heart" (aerobic exercise),
which causes the heart to work a little more a few times a week, thus
increasing the oxygen supply to the body via the circulatory system.
The purpose of exercise with the Ergociser is to improve both your
physical strength and the functioning of the circulatory system: to
improve our aerobic power.
Exercise Frequency and Time
Exercise Planning
Exercise
Aerobic Power Measurement
• To effectively perform "sports for the heart" and to improve your
aerobic power, it is necessary to exercise according to your age and
physical fitness. If exercise exceeds your physical fitness level you
only injure your body. On the other hand, if the exercise is insuffi-
cient, a positive effect cannot be expected.
• The Ergociser EC-1200 has 5 types of computer-controlled pro-
grams. One program is the "Aerobic Power Measurement Pro-
gram". This test program evaluates your physical fitness level, while
the other programs are for actual exercise.
• The "Aerobic Power Measurement Program" evaluates your physi-
cal fitness level so that you can determine the training index and
begin exercise based on the measured result. After exercising for a
while (about 3 months),you become aware of the effect on your
body. Test your physical fitness level again and gradually set a
higher training index, thus maintaining and improving your physical
fitness level. A special feature of the Ergociser EC-1200 is that it
combines testing with exercise.
Exercise Plan
Purpose of Exercise
• At least 15 minutes are required for one exercise period, however if
possible a 20 ~ 30 minute period is even better.
• To maintain your present condition, exercise at lease twice a week,
3 times a week would improve your condition even more. The ideal
however is to exercise every day or 5 ~ 6 times a week.
Exercise Level (%) = x 100
• Maximum Heart Rate
The heart rate increases according to the intensity of exercise, there
is however a limit. The maximum heart rate that a person can sustain
is called the "maximum heart rate". Generally the heart rate de-
clines as we get older, this differs however between individuals, and
is largely due to how much one exercises.
• Difference Between the Heart Rate and Pulse Rate
The heart rate is the rate of the heart beat per minute measured by
an electrocardiograph. On the other hand, the pulse rate is meas-
ured as follows.
1)By palpating an artery near the skin surface, such as the carotid
artery, measure the pulse count of a blood vessel.
2)Transmit a sensor light to an earlobe or finger tip, and measure the
pulse count via the subtle changes of the sensor light transmission
caused by the heart beat.
Although the measurement principle and method are different, both
the heart and pulse rates have the same value per minute, and are
therefore regarded as synonymous.
Since earlobes move very little during exercise and are not influ-
enced very much by physical movement, it is appropriate to use an
earlobe to measure the pulse rate during exercise. The Ergociser
EC-1200 therefore measures the pulse rate by detecting changes in
the circulation of the earlobe.
• Pulse Limit
As a standard maximum heart rate, "220–Age", "204–0.69 x Age",
etc. are used. With the Ergociser EC-1200, a somewhat lower value
is used: "200–Age". This pulse limit allows a person to safely exer-
cise.
• Target Pulse Rate
The pulse rate to maintain during exercise as a target is called the
"target pulse rate". In the "Auto training" program, this pulse rate is
automatically maintained. However, even with other programs, al-
ways be conscious of your target pulse rate during exercise. Refer to
the illustration on the left.
• Exercise Level Based on the Pulse Rate
The pulse rate increases according to the intensity of the exercise. In
other words, the pulse rate during exercise is a barometer for the
exercise level. The exercise level can be determined in percentages
by the following formula.
Pulse rate during exercise – Pulse rate at rest
Maximum heart rate – Pulse rate at rest
Therefore, if you want to discern the target of the exercise level
from the pulse rate (target pulse rate), you can calculate as follows.
Target pulse rate = (maximum heart rate – pulse rate at rest)
Glossary of Terms
x+ pulse rate at rest
exercise level (%)
100
NOTE : You could also letermine your
target pulse rate more simply by de-
ducting your age from a certain figure.
For a beginner, for instance, it is rec-
ommendable to start with [160–age
(approx. 30~50% depending on your
age)], and gradually proceed to higher
level such as [180–age (approx.
50~70%)]. It would be ideal to aim at
[190–age] eventually.