AFG 4.0 AR Manual do utilizador - Página 13

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Whatis TarEetNeart RateZone?

Target Heart Rate Zone tells you

the number of times per minute

your heart needs to beat to

achieve a desired workout effect.

It is represented as a percentage

of the maximum number of times

your heart can beat per minute.

Target Zone will vary for each

individual, depending on age,

current level of conditioning,

and personal fitness goals. The

American Heart Association

recommends working-out at a

Target Heart Rate Zone of between

60% and 75% of your maximum

heart rate. A beginner will want to

workout in the 60% range while

a more experienced exerciser will

want to workout in the 70-75%

range. See chart for reference.

EXAMPLE:

For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to

the target zone bar. Results: 60% of maximum Hear Rate = 108 Beats Per Minute, 75% of maximum

Heart Rate = 135 Beat Per Minute.

ALWAYS CONSULT YOURPHYSICIAN BEFOREBEGINNING AN EXERCISE PROGRAM.

STRETCH F IRST

Before using your product, it is best to take a few minutes to do a few gentle stretching exercises. Stretching

prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these

stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to bounce while doing

these stretches.

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L STANDING CALF MUSCLE STRETCH

Stand near a wall with the toes of your left foot about 18" from the wall, and

the right foot about 12" behind the other foot. Lean forward, pushing against

the waft with your palms. Keep your heels flat and hold this position for a

count of 15 seconds. Make sure that you do not bounce while stretching.

Repeat on the other side.

2. STANDING Q UADRICEPS STRETCH

Using a wall to provide balance, grasp your right ankle

with your right hand and hold your foot against the back

of your thigh for 15 seconds. Repeat with your left ankle

and hand.

3. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH

Sit on the floor with your legs together and straight out in front of you. Do

not lock your knees. Extend your fingers towards your toes and hold for a

count of 15 seconds. Make sure that you do not bounce while stretching. Sit

upright again. Repeat one time.

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4.0 AR Rev.l.7.indd

24-25

7/16/07

4:47:39