BLADEZ JET BIKE Kullanıcı El Kitabı - Sayfa 9

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the heart rate i

ncreases up to a point where no matter how much work increases the heart

does not beat any faster. This is known as the maximum heart rate and it decreases with age.

A familiar formula for calculating this maximum heart rate, where exhaustion sets in, is 2

minus age.

Exercising should be carried out at between 65% to 85% of the maximum heart rate for 15-20

minutes a

nd it is recommended that is should not exceed 85%.

EXE

RCISE PROGRAM

Admitting that programs vary with age and fitness we point out that people of all ages have the

potential to adopt a fitness objective after consultation with a physician. The final goal is to

achieve a level of physical fitness, weight control or rehabilitation. Your program should be

gradual, planned, varied and safe. Our recommended schedule is three to five sessions of

aerobic exercise per week and lasting for about 20 - 25 minutes per session.

It is important to always warm up before starting an exercise session. This warm-up should las

for 2-3 minutes. This protects the muscles and prepares your cardio-respiratory system for

exercise. The next step is to exercise for 15-20 minutes at a rhythm which leads to a pulse rate

of between 65 and 75% of your maximum heart rate. If in good physical condition, this may be

EXERCISE GUIDE CONTINUED

Example: 50 years old

220-50=170 BPM

Heart rate

Maximum

85%

75%

65%

Page 8

Beats per Minute

170

144

127

AEROBIC

110

ZONE