Argos Opti Hydraulic Rower machine Montaj Talimatları Kılavuzu - Sayfa 13
Fitness Ekipmanları Argos Opti Hydraulic Rower machine için çevrimiçi göz atın veya pdf Montaj Talimatları Kılavuzu indirin. Argos Opti Hydraulic Rower machine 20 sayfaları.
Sayfayı Yazdır
- 1. Table of Contents
- 2. Safety Information
- 3. Components - Parts
- 4. Components - Fixings
- 5. Assembly Instructions
- 6. Workout Area
- 7. Computer Operation
- 8. Exercising Information
- 8. Before Starting
- 8. Muscle Chart
- 8. Warming up and Cooling down
- 9. Care and Maintenance
- 10. Exploded Parts Diagram
- 11. Parts List
Exercising Information
Before starting
How you begin your exercise program depends on your physical condition. If you have been inactive for
several years, or are severely overweight, you must start slowly and increase your time on the equipment;
a few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fi tness
will improve over the next six to eight weeks. Don't be discouraged if it takes longer. It's important to work
at your own pace. Ultimately, you'll be able to exercise continuously for 30 minutes. The better your aerobic
fi tness, the harder you will have to work to stay in your target zone.
Please remember these essentials:
• Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
• Begin your training program slowly with realistic goals that have been set by you and your doctor.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on a fl at even surface at least 3 feet from walls and furniture.
Exercise intensity
To maximize the benefi ts of exercising, it is important to exercise with the proper intensity. The proper intensity
level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should
be maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as
your target zone. You can fi nd your target zone in the table below.
200
180
160
140
120
100
80
During the fi rst few months of your exercise program, keep your heart rate near the low end of your target zone
as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of
your target zone as you exercise.
To measure your heart rate, stop exercising but continue moving your legs or
walking around and place two fi ngers on your wrist. Take a six-second heartbeat
count and multiply the results by 10 to fi nd your heart rate. For example, if your
six-second heartbeat count is 14, your head rate is 140 beats per minute.
(A six-seconds 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.
85% to Max
65% to 85%
55% to 65%
Up to 55%
25
30
35
40
Age
45
50
55
60
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
70
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