Avari Fitness Avari Owner's Manual - Page 12

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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, start slowly and increase your workout time gradually. 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 physician.

Warm up before you exercise and cool down after you work out.

Take your pulse periodically during your workout and strive to stay within a range of 60% (lower

intensity) to 90% (higher intensity) of your 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 or lightheaded 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 the next six to eight weeks. It is important 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 exercise program, work out at the low end of

your target heart rate zone. As your aerobic capacity improves, gradually increase the intensity of your

workout by increasing your heart rate.

Measure your heart rate periodically during your workout by stopping the

exercise but continuing to move your legs or walk around. Place two 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, if your 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 drop rapidly 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

20 years

25 years

30 years

35 years

40 years

45 years

50 years

55 years

60 years

65 years

70 years

* For cardiorespiratory training benefits, the American College of Sports Medicine recommends

working out within a heart rate range of 55% to 90% of maximum heart rate. To predict the

maximum heart rate, the following formula was used: 220 - Age = predicted maximum heart rate

Target Heart Rate Zone

(55%-90% of Maximum Heart Rate)

110-180 beats per minute

107-175 beats per minute

105-171 beats per minute

102-166 beats per minute

99-162 beats per minute

97-157 beats per minute

94-153 beats per minute

91-148 beats per minute

88-144 beats per minute

85-139 beats per minute

83-135 beats per minute

Average Maximum

Heart Rate 100%

200 beats per minute

195 beats per minute

190 beats per minute

185 beats per minute

180 beats per minute

175 beats per minute

170 beats per minute

165 beats per minute

160 beats per minute

155 beats per minute

150 beats per minute

wrist pulse