York Fitness Nexus Manuel du propriétaire télécharger pdf (Page 19)

How Long Should I Exercise For?

That really depends on your current level of tness. If you’re just starting out on a new exercise program, you should start gradually and

build up - do not try to do too much too quickly. 30 minutes, 3 times a week should be enough.

Don’t push yourself too hard - you should never feel exhausted during or following exercise.

Heart Rate Training

To get the most out of your new piece of tness equipment and see the best results from your training you should exercise at the right

level of eort, and that means listening to your heart! Work out to a target heart rate means you can direct your workout to achieve

dierent goals:

Good health - For those wishing to improve quality of life and general well being. Your sessions will need to be done at an intensity of

between 50 - 60% of your estimated maximum heart rate, should last about 30 minutes and can be done on most days of the week.

Weight loss - To see a signicant reduction in body fat, your sessions must be a little more intense - between 60 and 70% of your estimated

maximum heart rate. These sessions can also be performed on most days of the week for up to 30 minutes.

Improving tness levels - These sessions should be performed at 70 - 80% of your estimated maximum heart rate and can also involve

bouts of interval training that would have your heart rate peaking for short times near your maximum heart rate level. These are intense

sessions and will require at least a 48 hour rest between sessions.

Calculating Your Target Heart Rate

First, you need to nd your estimated maximum heart rate using the formula “220 minus your age in years”. So, if you are 35 years old your

estimated maximum heart rate is:

• 220 - 35 = 185 beats per minute (bpm)

Next, to calculate your target heart rate, simply multiply your estimated maximum heart rate (185bpm) by the applicable percentage. So, if

your goal is better health:

• 185 x 60% = 111bpm

NOTE: The important issue to remember with all estimated calculations is that they are just estimates - if you don’t feel comfortable

exercising at your target then reduce it to a level you are comfortable with.

Heart rate training requires you to monitor your heart rate throughout the workout. For this we recommend using a chest strap (if your

machine has a wireless receiver) or a heart rate monitor. For more information please get in touch using the Contact Us details.

Always consult your doctor before undertaking a new exercise regime. If you experience nausea,

dizziness or other abnormal symptoms during exercise, stop at once and consult your doctor.

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York Fitness Nexus Manuel du propriétaire Page 19