York Fitness Aspire Owner's Manual

Also see for Aspire: Owner's manual Owner's manual Owner's manual Owner's manual

Contents

23Conditioning Guidelines:How you begin your exercise program depends on your physical condition. If you have been inactive for several years or are out of shape,start slowly and increase your workout graually. Increase your workout intensity gradually by monitoring your heart rate while you exercise.Remember to follow these essentials:• Have your doctor review your training and diet programs.• Begin your training program slowly with realistic goals that have been set by you and your phtsician.• Warm up before you exercise and cool down after you workout.• Take you pulse periodically during your workout and strive to stay within a range of 60% (lower intensity) or 90% (higher intensity) ofyour maximum heart rate zone. Start at the lower intensity and build up to higher intensity as you become more aerobically fit.• If you feel dizzy ot light-headed you should slow down or stop exercising.Initially you may only be able to exercise within your target zone for a few minutes; however, your aerobic capacity will improve over thenext six to eight weeks, It is improtant to pace yourself while you exercise so you don’t tire too quickly.To determine if you are working out at the correct intensity, use a heart rate monitor or use the table below. For effective aerobic exercise,your heart rate should be maintained at a level between 60% and 90% of your maximum heart rate. If just starting an exercising program,workout at the low end of your target heart rate zone. As your aerobic capacity improves, gradually increase the intensity of you workout byincreasing your heart rate.Measure you heart rate periodically during your workout by stopping the exercise but continuingly to move your legs or walk around. Placetwo or three fingers on your wrist and take a six second heartbeat count. Multiply the results by ten to find your heart rate. For example, ifyour six second heartbeat count is 14, your heart rate is 140 beats per minute. A six second count is used because your heart rate will droprapidly when you stop exercising. Adjust the intensity of your exercise until your heart rate is at the proper level.Target Heart Rate Zone Estimated by Age*AGE TARGET HEART RATE ZONE(55% - 90% OF MAXIMUM HEART RATE)AVERAGE MAXIMUMHEART RATE 100%20 YEARS 110-180 BEATS PER MINUTE 200 BEATS PER MINUTE25 YEARS 107-175 BEATS PER MINUTE 195 BEATS PER MINUTE30 YEARS 105-171 BEATS PER MINUTE 190 BEATS PER MINUTE35 YEARS 102-166 BEATS PER MINUTE 185 BEATS PER MINUTE40 YEARS 99-162 BEATS PER MINUTE 180 BEATS PER MINUTE45 YEARS 97-157 BEATS PER MINUTE 175 BEATS PER MINUTE50 YEARS 94-153 BEATS PER MINUTE 170 BEATS PER MINUTE55 YEARS 91-148 BEATS PER MINUTE 165 BEATS PER MINUTE60 YEARS 88-144 BEATS PER MINUTE 160 BEATS PER MINUTE65 YEARS 85-139 BEATS PER MINUTE 155 BEATS PER MINUTE70 YEARS 83-135 BEATS PER MINUTE 150 BEATS PER MINUTEFOR CARDIORESPIRATORY TRAINING BENEFITS, THE AMERICAN COLLEGE OF SPORTS MEDICINE RECOMMENDS WORKINGOUT WITHIN A HEART RATE RANGE OF 55% TO 90% OF MAXIMUM HEART RATE. TO PREDICT THE MAXIMUM HEART RATE, THEFOLLOWING FORMULA WAS USED: 220 - AGE = PREDICTED MAXIMUM HEART RATE