York Fitness 56017 Owner's Manual

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Contents

York Fitness 56017 Owner's Manual Manual pdf 13 page image

www.yorkfitness.com 13How Long Should I Exercise For?That really depends on your current level of fitness. If you’re just starting out on a new exerciseprogram, you should start gradually and build up - do not try to do too much too quickly. 30minutes, 3 times a week should be enough.Don’t push yourself too hard - you should never feel exhausted during or following exercise.Heart Rate TrainingTo get the most out of your new piece of fitness equipment and see the best results from yourtraining you should exercise at the right level of effort, and that means listening to your heart!Working out to a target heart rate means you can direct your workout to achieve different goals:Good health - For those wishing to improve quality of life and general well being. Your sessionswill need to be done at an intensity of between 50 - 60% of your estimated maximum heart rate,should last about 30 minutes and can be done on most days of the week.Weight loss - To see a significant reduction in body fat, your sessions must be a little more intense- between 60 and 70% of your estimated maximum heart rate. These sessions can also beperformed on most days of the week for up to 30 minutes.Improving fitness levels - These sessions should be performed at 70 - 80% of your estimatedmaximum heart rate and can also involve bouts of interval training that would have your heart ratepeaking for short times near your maximum heart rate level. These are intense sessions and willrequire at least a 48 hour rest between sessions.Calculating Your Target Heart RateFirst, you need to find your estimated maximum heart rate using the formula “220 minus your agein years”. So, if you are 35 years old your estimated maximum heart rate is:220 - 35 = 185 beats per minute (bpm)Next, to calculate your target heart rate, simply multiply your estimated maximum heart rate(185bpm) by the applicable percentage. So, if your goal is better health:185 x 60% = 111bpmNOTE: The important issue to remember with all estimated calculations is that they are justestimates - if you don’t feel comfortable exercising at your target then reduce it to a levelyou are comfortable with.Heart rate training requires you to monitor your heart rate throughout the workout. For this werecommend using a chest strap (if your machine has a wireless receiver) or a heart rate monitor.For more information please get in touch using the Contact Us details.ALWAYS CONSULT YOUR DOCTOR BEFORE UNDERTAKING A NEW EXERCISE REGIME.IF YOU EXPERIENCE NAUSEA, DIZZINESS OR OTHER ABNORMAL SYMPTOMS DURINGEXERCISE, STOP AT ONCE AND CONSULT YOUR DOCTOR.

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