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oxygen to your muscles via the blood pumped by your heart. With regular exercise, your
cardiovascular system will become stronger and more efficient. Your recovery rate i. e. the
time taken for your heart to reach its normal resting level, will also decrease.
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lnitially you may only be able to exercise for a few minutes each day. Do not hesitate to
breathe through your mouth if you need more oxygen. Use the "talk test": if you cannot
keep a conversation while exercising, you are working too hard! However, aerobic fitness
will be gradually built up with regular exercise, over the next six to eight weeks.
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Do not be discouraged if it takes longer than this to begin to feel less lethargic, everyone
is different and some will achieve their target quicker than others. Work at your own,
comfortable pace and the results will come. The better your aerobic fitness the harder you
will have to work to stay in your target zone.
WARM UP
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A successful exercise programme consists of three parts, Warm Up, Aerobic Exercise, and
Cool Down.
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Never start a training session without warming up. Never finish one without cooling
down correctly. Perform between five and ten minutes of stretching before starting your
workout to prevent muscle strains, pulls, and cramps.
Note: Incorrect or excessive training may damage your health. Please, read the exercise
information first.
AEROBIC EXERCISE SESSION
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Those new to exercise should exercise no more than every other day to start with. As your
fitness level improves, increase this to 2 in every 3 days.
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When you are comfortable with your routine, exercise 6 days a week. Always take at least
one day off per week.
EXERCISING IN YOUR TARGET ZONE
To ensure that your heart is working in its exercise target zone, you need to be able to take
your pulse. lf you do not have a pulse monitor (either from the product you are using or an
independent unit) you will need to locate the pulse in your carotid artery. This is situated in the
side of the neck and can be felt by using the index and middle fingers. Simply count the number
of beats you feel in 10 seconds and then multiply the number six times to get your pulse rate.
Your pulse should be taken before you start to exercise as a reference.
TARGET ZONE
To determine your target zone, see the table below. lf you are new to exercise and by definition
unfit, refer to the left column. lf you exercise regularly and have good aerobic fitness, refer to
the right column.
RUNFIT SPRINT VIBRATOR
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