Ultrasport Mini Bike 50 Manual Del Usuario página 23

CONDITIONING GUIDELINES
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 start slowly and increase your time
on the equipment; a few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your
aerobic tness 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 tness, 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 based on your age and condition.
• Set up your equipment on a at, even surface at least 3 feet from walls and furniture.
EXERCISE INTENSITY
To maximize the bene ts 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 e ective
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 nd
your target zone in the table below. Target zones are listed for
both unconditioned and conditioned persons according to
age.
During the rst few months of your exercise program, keep
your heart rate near the low end of your 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.
To measure your heart rate, stop exercising but continue
moving your legs or walking around and place two ngers on
your wrist. Take a six-second heartbeat count and multiply the
results by 10 to nd your heart rate. For example, if your
six-second heartbeat count is 14, your heart rate is 140 beats
per minute. (A six-seconds count is used because your heart
rate will drop rapidly when you stop exercising.) Adjust the
intensity of your exercise until your heart rate is at the proper
level.