DP AIR GOMETER Benutzerhandbuch - Seite 3

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Stand behind
the
DP
AIR
GOMETERTM
with the balls of
yourfeet
on the
floor tube,
lean
over the seat and grasp the handlegrips.
Alternately
move
the
handles back
and
forth
at a moderate pace. Turn
the
upper body and
head
to
the
right as you extend your
left
arm.
Reverse
this
motion
as
the
right arm extends.
ADVANTAGE: Provides stretch
and
f
lex of
the upper back and sides while slowly increasing the pulse rate
and
blood circulation.
Sitting on
the
DP
AIR
GOMETERTM,
place
your
hands
on
the
handlegrips (or rest
them
on your
thighs).
Place
the
balls of your
feet
on
the
pedals and slowly begin pedaling.
ADVANTAGE:
Provides flex
to
hip, knee, and ankle joints
while
slowly increasing
the
pulse rate and blood circulation.
The
Exercise Program*
CONSULT YOUR PHYSICIAN BEFORE PARTICIATING
IN
THIS OR ANY OTHER
PHYSICAL TRA]NING PROGRAM
lqchpels_o4.is different in age, weight, and overallfitness; each must tailor their program to their own needs. The
DP
AIR
GOMETERTM
with
its
electronic
MONITOR will simplify attainment
of
your goal.
In
any program of
exercise,
maximum physical benefit will
be
realized only
when
exertion
occurs. However;the
old adage
"No
p_a!n,
1qgqi1"
is
NOT
true
in
terms of simple cardiovascular
training.
Your pulse rate
is
a
good
indicator of exertion. The
DP AIR
GOM
ETERTM
allows you
to
continuously monitor your pulse rate
and
thus
t'ailor your
trainihg program to suit your
level of
f
itness.
To begin,
f
irst
determine
at
what
level
of
fitness you are. We strongly urge that
you
involve
your
physician
in
this
basic
decision.
Then
find your
age
group
in
the
age
column
of
the training chart
(below) and
lead acrossthe chart to the
right
to
find
the
ap-
Then
find your
age
group
in
the
age
column
of
the training chart
(below) and
lead acrossthe chart to the
right
to
find
the
ap-
propriate
pulse
rate range for
you.
Use
these
numbers
to
set
the
pulse
targets
on
your
MONITOR.
propriate
pulse
rate range for
you.
Use
these
numbers
to
set
the
pulse
targets
on
your
MONITOR.
As
you-beg_in
to
use
your
DP
AIR
GOMETERTM,
work
at
the
lower end of your target
pulse
range.
that
vou
will
need
to
ride
faster
in order
to stav
in
the oulse
ranoe
vou
have chosen.
This
is
voirr
I
that
you
e
your
DP
AIR
GOMETERTM,
work
at
the
lower end of your target
pulse
range. As you progress
to
ride
faster
in order
to stay
in
the pulse
range
you
have chosen.
This
is
your body's way
of
tel
your fitness.is increasing.
As
this occurs,
you
may begin
to
work
in
the
higher end
of
your pulse range.
lf
you started
in
the "Low
Fitness."
training program, you
may increase
your pulse
rate
a
little
eaclrweek
after the
first
month-until-you are working
in
the
desired'target
pulse rate range for your age bracket.
Wh3t!
gvgr
ygq[
P.eJcgiyedJ@es_q
level, unless you are already
cycling
more
than
5 miles daily, plan to start your program
slow-
ly.
Ride
the
DP
AIR
GOMETERTM at
a
low speed and
thus
a lbw level
of
resistance and
trainioi
only
a
shorf peribd every other
day for
the
f
irst
two weeks.
Every
week
add
a
few
minutes per session
until you are
exercising
for at
least tr,ienty minutbs
at a
time. As your
f
itness improves,
you
may wish
to
exercise five or six days
a
week.
Since
the
MONITOR
will calculate the
number
of calories
u'sed,
you
may
decide to work
using
calories
rather
than
relying
on
time.
EACH
TRAINING SESSION
SHOULD CONSIST OF:
1.
FROM FIVE TO
TEN
MINUTES OF STRETCHING AND
WARM
UP
AND
A
MINUTE OR TWO
OF
RELAXED
RIDING
AT
A
SLOW
PACE.
2.
TARGET
PULSE RATE EXERCISE.
3.
A COOL
DOWN PERIOD
OF
FROM ONE TO TWO MINUTES OF SLOW. RELAXED RIDING AND SOME
GENTLE
STRETCHING.
Training
Ghart*
AGE
LOW FITNESS
TRAINING
HIGH FITNESS
TRAINING
CARDIOVASCULAR
TRAINING
16 - 20
21
-25
26-30
31
-35
36-40
41-45
46-50
51
-55
56-60
61
-65
Over
65
120
-
130
115-
125
115-
120
110-120
110-115
105
-
115
100-110
95
-
105
90
-
105
85
-
100
85
-
100
130
-
150
125
-
145
120
-
145
120
-
135
115-
135
115-
130
110-125
105
-
125
105
-
120
100
-
115
100-110
150
-
170
145
-
165
145
-
160
135
-
155
135
-
155
130
-
150
125
-
145
125
-
140
120
-
135
115-
130
110
-
125
WAHNING:
Persons Over 50 Years Of
Age
Must Not Exceed
The
Pulse Rate
Schedule
For
Their Age Group.
*Exercise program and training
chart based on
Sharkey,
Brian
J.,
1984, Physiology of Fitness, 2nd
ed.,
Human Kinetics Publishers, Inc., Champaign,
ll.
3