MPF Black Beat Mode D'emploi page 70

EXERCISE WITHIN YOUR OWN CAPABILITIES
What level of heart rate do you have to maintain during your exercises? Ask your physician
to give you guidelines that are relevant for you.
Age
(beats per minute)
20
25
30
35
40
45
50
55
60
65
70
Copyright (c) 1997 American Heart Association
Warming-up Cooling down
A successful exercise starts with a warm-up and is completed with a cool-down. Run through
all of the exercises two or three times a week and take a day off in between the exercise
days. After a few months you can extend the number of exercises to 5 to 6 times a week.
The warm-up is of crucial importance before starting your workout. You will be preparing your
body for the effort you are about to exert. In order to prevent muscle problems, you need to
cool down after the exercises. We recommend the following warm-up and cool-down
exercises.
Head exercises
Turn your head to the right and feel the tension in your neck. Turn
your chin up to the ceiling while opening your mouth. Turn your
head to the right and finally let it drop to your chest. Repeat this
exercise several times.
Shoulder exercises
Raise your left shoulder and then your right shoulder while you
are dropping your left shoulder down again at the same time.
70
Heartbeat level
50-75%
100-150
98-146
95-142
93-138
90-135
88-131
85-127
83-123
80-120
78-116
75-113
Maximum heart
rate 100%
200
195
190
185
180
175
170
165
160
155
150