BH FITNESS G6354 Instrucciones De Montaje Y Utilización página 19

All doctors agree that regular exercise
is a good way to control our weight,
make us fitter and help us to relax.
ADVANTAGES OF EXERCISE.-
Regular exercise below a certain level
for 15/20 minutes becomes aerobic.
Aerobic exercise is basically exercise
that uses oxygen. Normally, this is a
continuous exercise without pauses.
In addition to sugars and fats, the
body also needs oxygen. Regular
exercise improves the body's ability to
supply oxygen to all of the muscles
and at the same time improve lung
function, the heart's pumping capacity
and better blood circulation. In short,
the energy produced during exercise
burns kilocalories (known as calories).
EXERCISE & WEIGHT CONTROL.-
The food we eat is transformed into,
among other things, energy (calories)
for our body. If we take in more
calories than we burn then the result is
an increase in weight and vice versa,
if we burn more calories than we eat,
we lose weight. When resting the body
burns around 70 calories per hour to
keep our vital functions active.
MONITOR THE HEART BEAT
The body's work rate is reflected by
the rate of the heart beat (pulsations)
which increases as the work rate
increases. The effort in your treadmill
depends on the speed. If you increase
the speed, the work rate and the heart
rate increase too. If the work rate
maintains constant, the heart rate
increases up to a point where no
matter how much work increases the
heart does not beat any faster. This is
known as the maximum heart rate and
it decrease with age.
A familiar formula for calculating this
maximum heart rate, where 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
exceed 85%.
Example: 50 years old
220-50=170 puls
Heart rate
Maximum
85%
75%
65%
EXERCISE PROGRAM.-
Before starting any exercise program,
bearing in mind that exercise programs
vary depending on age and physical
condition, it is advisable to consult your
doctor given that you will achieve better
results based on his/her advice or
suggestions. 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 and not too
demanding. We recommend that you
should exercise 3 to 5 times per week.
19
that is should
Pulsations
170
144
Aerobic
127
112
not
zone