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If the work rate maintains constant,
the heart rate increases up to a point
where no matter how much work
increases the heart does not beat any
faster. This is known as the maximum
heart rate and it decrease with age. A
familiar formula for calculating this
maximum
heart
exhaustion sets in, is 22 minus age.
Exercising should be carried out at
between 65% to 85% of the maximum
heart rate for 15-20 mins and it is
recommentded that is should not
exceed 85%.
Example: 50 years old
220-50=170 puls
Heart rate
Pulsations
Maximum
170
85%
144
75%
127
65%
112
EXERCISE PROGRAM.-
Before starting any exercise program,
bearing in mind that exercise programs
vary depending on age and physical
condition, it is advisable to consult your
doctor given that you will achieve better
results based on his/her advice or
suggestions. Regardless of whether
your goal is to become fitter, control
your weight or for physiotherapy, always
rate,
where
Aerobic
zone
remember that your exercise should be
gradual, planned, varied and not too
demanding. We recommend that you
should exercise 3 to 5 times per week.
Before beginning a session it is
important to do a warm-up for 2-3
minutes at low speed. This will help
protect your muscles and prepare your
cardiorespiratory system.
The next stage will last 15-20 minutes
at a pulse rate of between 65 to 75%,
or between 75 to 85% for those already
accustomed to exercise. At a later
stage, once we have become fitter, we
can divide this time between both
levels but always remembering that the
pulse rate must not exceed 85%
(aerobic area) and never reach the
maximum
heart
corresponds to our age.
We you have finished, it is important to
relax the muscles. This can be done by
walking at a low speed for 2-3 minutes
until the heart rate drops below the 65%
line. This will prevent muscle pain,
especially after an intense session. It is
also advisable to finish the program with
some relaxation exercises on the floor.
FINAL NOTE.
We hope that you enjoy your unit. You
will soon notice the benefits of your
controlled exercise program, you will
feel better, have more energy and suffer
less stress. You will see for yourself that
it is worth staying in shape.
INSPECTION & MAINTENANCE.-
Switch the unit off and unplug the mains
cable.
Use a damp cloth or towel to clean the
dust off the treadmill, especially the side
bars and the electronic console. Do not
use solvents.
22
rate
limit
that
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