cecotec RUNNERFIT SPRINT Guía De Uso página 17

ENGLISH
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.
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
A successful exercise programme consists of three parts, Warm Up, Aerobic Exercise, and
Cool Down.
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
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.
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.
32
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.
User age Unconditionate
zone A
Years Beats per minute
20-24 145-165
25-29 140-160
30-34 135-155
35-39 130-150
40-44 125-145
45-49 120-140
50-54 115-135
55-59 110-130
60 and 105-125
more
Basic Aerobic Training Programme
For your basic aerobic exercise routine we suggest you to try the following programmes.
Remember, breathe correctly, exercise at your own pace, and do not over-train,
otherwise, you could be injured.
Week 1 and 2
Warm up 5-10 minutes
Cool down 5 minutes
Exercise 4 minutes at 'A'
Rest 1 minute
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
ENGLISH
target Conditionate target zone B
Beats per minute
155-175
150-170
145-165
140-160
135-155
130-150
125-145
120-140
115-135
Week 3 and 4
Warm up 5-10 minutes
Cool down 5 minutes
Exercise 5 minutes at 'A'
Rest 1 minute
Exercise 3 minutes at 'A'
Exercise slowly 2 minutes
33