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A familiar formula for calculating this
maximum
heart
exhaustion sets in, is 22 minus age.
Exercising should be carried out at
between 65% to 85% of the maximum
heart rate for 15-20 mins and it is
recommentded that is should not
exceed 85%.
Example: 50 years old
220-50=170 puls
Heart rate
Pulsations
Maximum
170
85%
144
75%
127
65%
112
EXERCISE PROGRAM.-
Before starting any exercise program,
bearing
in
mind
programs vary depending on age and
physical condition, it is advisable to
consult your doctor given that you will
achieve
better
his/her
advice
Regardless of whether your goal is to
become fitter, control your weight or
for physiotherapy, always remember
that your exercise should be gradual,
planned,
varied
demanding. We recommend that you
should exercise 3 to 5 times per week.
Before beginning a session it is
important to do a warm-up for 2-3
minutes at low speed. This will help
rate,
where
Aerobic
zone
that
exercise
results
based
or
suggestions.
and
not
protect your muscles and prepare your
cardiorespiratory system.
The next stage will last 15-20 minutes
at a pulse rate of between 65 to 75%,
or between 75 to 85% for those
already accustomed to exercise. At a
later stage, once we have become
fitter, we can divide this time between
both levels but always remembering
that the pulse rate must not exceed
85% (aerobic area) and never reach
the maximum heart rate limit that
corresponds to our age.
We you have finished, it is important
to relax the muscles. This can be done
by walking at a low speed for 2-3
minutes until the heart rate drops
below the 65% line. This will prevent
muscle
intense session. It is also advisable to
finish
the
relaxation exercises on the floor.
FINAL NOTE.
We hope that you enjoy your unit. You
will soon notice the benefits of your
controlled exercise program, you will
feel better, have more energy and
suffer less stress. You will see for
yourself that it is worth staying in
shape with BH.
INSPECTION &
MAINTENANCE.-
on
Switch the unit off and unplug the
mains cable.
Use a damp cloth or towel to clean the
dust off the treadmill, especially the
side bars and the electronic console.
Do not use solvents.
too
Use a vacuum cleaner to carefully
vacuum
components (belt, structure, etc.). You
can also vacuum the underside of the
unit by resting it on one of its sides.
18
pain,
especially
program
around
the
after
an
with
some
visible
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