Woodway EcoMill Non-Motorized Owner's Manual download pdf (Page 10)

FORM: EM OWNERS MNUL

REV: 6/4/10

APPR BY: MF

Heart Rate Chart

60% OF 75% OF 85% OF

MAXIMUM MAXIMUM MAXIMUM MAXIMUM

AGE HEARTRATE HEART RATE HEART RATE HEART RATE

20 200 BPM 120 BPM 150 BPM 170 BPM

25 195 120 150 160

30 190 110 140 160

35 185 110 130 150

40 180 100 130 150

45 175 100 130 140

50 170 100 120 140

55 165 90 120 130

60 160 90 120 130

65 155 90 110 130

70 150 90 110 120

75 145 80 100 120

Source: American College of Sports Medicine.

HOW OFTEN SHOULD YOU EXERCISE?

The biggest mistake made by people when starting an exercise program is that they try

to do too much too fast. Give yourself time to get into shape. Becoming re-conditioned

also takes time. Either way, it will not happen overnight. Remember: the key is

consistency and duration of exercise, not intensity. Fitness experts recommend that you

start by exercising three to four days a week within your target heart rate for at least 20

minutes per session. Your ultimate goal should be to get yourself gradually to a level of

fitness where you can comfortably keep your heart rate in the target zone for 50 to 60

minutes four to five times a week.

WEAR PROPER WALKING/JOGGING SHOES

To help avoid getting sore feet and muscles, it is suggested that you invest in a good

pair of walking/jogging shoes. It is important to purchase a comfortable pair of shoes

with good heel and arch support. Also, remember to regularly replace old or worn out

shoes with new shoes.

STAY ACTIVE

Between workouts it is suggested that you simply stay active, eat well-balanced meals,

and drink plenty of water. The combination of these activities should enhance your

chances for a future of good health.

1 2 ... 5 6 7 8 9 10 11 12 13 14 15 ... 34 35

No comments

Woodway EcoMill Non-Motorized Owner's Manual Page 10