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workouts to a total of 30 minutes most days of the week. If losing weight is one of
your goals, you may want to gradually increase your workouts to 5 or 6 days per
week. More frequent workouts at longer durations require the body to burn more
calories and use stored fat for energy.
For the first week or so, you may feel some muscle soreness. This is quite normal
and will disappear in a matter of days. If you experience major discomfort, you may
be on a regimen that is too advanced for you or you may have increased your
program too rapidly.
Once the basic elliptical workout is comfortable to you, interval training offers the
opportunity for greater workout variety, cardiovascular benefits and increased fat and
calorie burning. Interval training means alternating short periods of higher intensity
striding with periods of lower intensity striding. When you perform the high intensity
periods, you may be working at a level that is at the high end or may exceed your
Target Heart Rate Zone. The lower intensity exercises are at the lower end of your
Target Heart Rate.
Beginners can also use interval training by simply alternating periods of moderate
striding with rest periods of easy striding. If you are having difficulty completing 20
minutes of non-stop striding, work for 3 to 4 minutes then rest with a slower pace
for one minute. Repeat this pattern until your twenty minutes are up.
Remember to monitor your estimated heart rate throughout your workout. It can help
you determine the level of exertion that may be most appropriate for you and serve as
a good measure of your progress toward improved fitness.
There are four variables that will help you control the intensity
of your workout and keep your heart rate at a safe and
appropriate level.
• The position of your feet.
The further back on the foot pedals you place
your feet, the harder the workout since the elliptical path is larger.
• Your hand position. Using the dual action handlebars takes more effort
than simply using the stationary handlebar.
• Your speed. The faster your workout tempo, the greater the effort. Slowing
down your tempo at any time will make your workout easier.
• Adjusting the resistance. Once you are able to easily complete an entire
workout at a fast tempo, you may want to increase the resistance to make the
workout more challenging (see page 10 - Changing The Tension).
Cool Down
Towards the end of the aerobic and muscle toning phase of your workout, gradually
slow your tempo down and switch your hands to the stationary handlebar. Your goal
is to bring your heart rate down to within it’s normal resting rate. Complete your
workout with the series of stretches shown on pages 7-9 of this manual. Stretching
at the end of your workout will help prevent muscle cramps or injury.
6
Target Heart Rate Zone
Age
Minimum
(
50%
)
Maximum
(
80%
)
20
22
24
26
28
30
32
34
36
38
40
45
50
55
60
65+
100
99
98
97
96
95
94
93
92
91
90
87
85
83
80
77
160
158
157
155
154
152
150
149
147
146
144
140
136
132
128
124
Effective aerobic training to improve your
fitness and health requires working out at
an exercise intensity that raises your pulse to
a level that safely challenges your heart and
lungs. This level can range between 50% -
80% of your maximum heart rate and is
called your
Target Heart Rate Zone. If you
are new to exercise or out of shape, 50% -
60% may be adequate to promote good
cardiovascular conditioning. A well condi-
tioned athlete may prefer to work up to an
80% - 85% rate.
Using your estimated heart rate as an
indicator of your fitness level provides a
built-in work intensifier. If you’re untrained,
you’ll require less effort to reach your target
heart rate zone. As your cardiovascular
fitness improves and you become stronger,
it will require more effort for you to reach
your target heart rate zone.
The chart illustrates the predicted minimum
and maximum target heart rate zones for
cardiovascular fitness for the average individ-
ual in good health. To use the chart, find
your age and the corresponding minimum
and maximum target heart rate zones.
DETERMINING YOUR ESTIMATED HEART RATE
When used properly, the unit pulse sensors can help you to determine your estimated
heart rate. To do so:
♥
Pause just long enough from your exercise to take your pulse.
a) Push the button on your electronics computer until the heart icon
appears on the display screen.
b) Gently grab both
metal pulse sensors on both handlebars. Wait 6 seconds.
c) Your estimated heart rate range will be displayed on screen. Check the
chart above to see if you are within your range according to your age.
Remember that training heart rate ranges are predictions and based on averages.
Regardless of your estimated heart rate readout, you should slow down if you are
breathless and cannot carry on a short conversation.
Also remember that during interval training your estimated heart rate may exceed
the 80% maximum rate. This is normal, and when you resume aerobic training your
estimated heart rate will adjust back to the normal target heart rate.
Age adjusted heart rate (beats per minute).