Body Break 16117218 User manual

Elliptical
OWNER`S
MANUAL
Model No.
16117218
ELLIPTICAL
•Assembly
•Operation
•Exercise
•Parts
•Warranty
RETAINFOR
FUTUREREFERENCE
MAURICEPINCOFFSCANADAINC. 6050 DONMURIESTREET, NIAGARAFA
LLS, ONTARIO L2E6X8
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Manufacture’sOne-Year Limited Warranty
YourBODYBREAK Ellipticaliswarranted forone yearfromthe dateof purchaseagainst
defectsinmaterialwhen used forthe purposeintended, undernormalconditionsand
provided it receivespropercare. Anypart found defectiveormissing will be sent at no cost
when returned inaccordancewiththe termsof thiswarranty.
Thiswarrantyisnot transferableand isextended onlytothe originalowner.
The warrantyshall not applytoexerciseunitswhichare(1)used forcommercialorother
incomeproducing purposes, or(2)subject tomisuse, neglect, accident orunauthorized
repairand alterations.
Thiswarrantyprovided hereinislieu of all otherexpress warranties, anyimplied warranties,
including anyimplied warrantiesof merchantabilityof fitness forparticularpurpose, are
limited induration tothe first 12 monthsfromdateof purchase. All otherobligationsor
liabilities, including liabilityforconsequentialdamagesareherebyexcluded.
REPAIRPARTS AND SERVICE
All of the partsforthe elliptical, showninfigurecan be ordered fromMauricePincoffs
Canada Inc. 6050 DONMURIESTREET, NIAGARAFALLS, ONTARIO L2E6X8. When
ordering parts, the partswill be sent and billed at the current prices. Pricesmaybe subject to
change without notice. Check ormoneyordermust accompanyall orders. Standard
hardwareitemsareavailableat yourlocalhardwarestore.
Toensureprompt and correct handling of anyerrors,ortoansweranyquestions,pleasecall
ourToll Free number:1-888-707-1880,orlocalnumber1-905-353-8955 orfax1-905-353-
8968 oremail [e-mail]8:30 AMto5:00 PM
MondaytoFridayEasternStandardTime.
Always include the following information when ordering parts
lModelnumber
lNameof eachpart
lPart numberof eachpart
TABLE OFCONTENTS
WARRANTY2 PARTSLIST13-15
SAFETYPRECAUTIONS 3DIAGRAM16
PRE-ASSEMBLYCHECKLIST4 TROUBLESHOOTING 17
HARDWAREPACKING LIST 5 TRAINING GUIDELINES 18-20
ASSEMBLYINSTRUCTION 6-9 EXERCISE ROUTINE 21-22
MONITOROPERATION10-12
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SAFETY PRECAUTIONS
Thankyou forpurchasing ourproduct. Even though wego togreat effortstoensurethe
qualityof eachproduct weproduce, occasionalerrorsand/oromissionsdo occur. Inany
event shouldyou find thisproduct tohaveeitheradefectiveoramissing part pleasecontact
usforareplacement.
Thisproduct hasbeen designed forhomeuseonly. Product liabilityand guarantee conditionswill
not be applicabletoproductsbeing subjected toprofessionaluseorproductsbeing used inagym
centre.
Thisexerciseequipment wasdesigned and built foroptimumsafety. However, certain
precautionsapplywheneveryou operateapieceof exerciseequipment. Besuretoread the
entiremanualbeforeassemblyand operation of thismachine. Also, pleasenotethe
following safetyprecautions:
1. Read the OWNER’SOPERATING MANUALand all accompanying literatureand
followit carefullybeforeusing yourelliptical.
2. If dizziness, nausea, chest pains, oranyotherabnormalsymptomsareexperienced
whileusing thisequipment, STOPthe workout at once. CONSULTAPHYSICIAN
IMMEDIATELY.
3. Inspect yourexerciseequipment priortoexercising toensurethat all nutsand bolts
arefullytightened beforeeachuse.
4. The ellipticalmust be regularlychecked forsignsof wearand damage. Anypart found
defective, the part must be replaced withnewsparepart fromthe manufacturer.
5. Fitness equipment must always be installed on aflat surface, do not placethe unit on
alooserug oruneven surface. It isrecommended tousean equipment mat toprevent
the unit frommoving whileit isbeing used, whichcouldpossiblyscratchordamage
the surfaceof yourfloor.
6. Nochangesmust be made whichmight compromisethe safetyof the equipment.
7. It isrecommended tohaveaminimumof 1’safeclearancearound the exercise
equipment whileinuse.
8. Keep children and petsawayfromthisequipment at all timeswhileexercising.
9. Warmup 5to10 minutesbeforeeachworkout and cooldown5to10 minutes
afterward. Thisallowsyourheart ratetograduallyincreaseand decreaseand will
helpprevent you fromstraining muscles.
10. Neverholdyourbreathwhileexercising. Breathing shouldremainat anormalratein
conjunction withthe levelof exercisebeing performed
11. Always wearsuitableclothing and footwearwhileexercising. Donot wearloose
fitting clothing that couldbecomeentangled withthe moving partsof yourelliptical.
12. Caremust be taken when lifting ormoving the equipment, soasnot toinjureyourback.
Always useproperlifting techniques
13. Userweight shouldnot exceed 330 lbs.
WARNING: Beforebeginning anyexerciseprogramconsultyourphysician.Thisis
especiallyimportantforindividualsoverthe age of35 orpersonswithpre-
existing healthproblems.Read all instructionsbeforeusing anyfitness
equipment. Weassumeno responsibilityformpersonalinjuryorproperty
damage sustained byorthrough the useof thisproduct.
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Pre-assemblycheck list
25L/R
1
27
51
14
39/22 44/38
12
37R/L 13
NO Description Quantity
1 Mainframe1
27 Front stabilizerwithtransportation wheels 1
51 Rearstabilizerwithend caps 1
12 Upright post 1
14 Stationaryhandlebar 1
13 Monitor 1
25 UpperhandlebarsR/ L 2
39/22 Foot pedaltubeswithlowerhandlebars 2
37 Pedals 2
44/38 Rear/front neck cover 1
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Hardware Packing Lists
NO Description Qty Drawings
31 End cover 2
29 Carriage bolt M10*95mm 4
3 Cap nut M10 4
2 Washer10.5*27*1.5mm 4
74 Allen head bolt M8*25mm 2
47 Round end cover 2
76 Machine screwM4*25mm 2
32 Cross head bolt 5*20mm 4
42 Washer8.4*22*2mm 2
70 Spring washerM8 2
68 Spring washerM10 4
87 Cover 2
80 Carriage bolt 8*50mm 4
72 Allen keywrench6mm 1
73 Screwdriver13,16mm 1
78 Adjustment knob 4
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ASSEMBLY INSTRUCTION
Thismanualisdesigned tohelpyou easilyassemble, adjust and usethismachine. Please
read thismanualcarefully. Forthe sakeof familiarizing yourself withthe partsidentified in
the instruction, first studythe overviewdrawing.
Set all partsinacleararea on the floorand removethe packing material. Refertothe parts
list forhelptoidentifythe parts.
It will taketwopeopletoassembleyourunit.
STEP 1
1.Attachrearstabilizerw/end caps(51)tothe rearof the mainframe(1)using twocarriage
bolts(29), 2washers(2), 2spring washers(68)and 2cap nuts(3).
2.Attachfront stabilizerw/transportation wheels(27)tothe front of the mainframe(1)using
twocarriage bolts(29), 2washers(2), 2spring washers(68)and 2cap nuts(3).
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STEP 2
1.Removethe pre-assembled 6hexbolts(5), 6spring washers(70)and 6washers(4)from
the bottomtube of the mainframe(1).
2.Connect the extension computerwire(7)fromthe upright post (12)tothe motorw/wire(6)
fromthe mainframe(1).
3.Insert the upright post (12)intothe mainframe(1). Secureusing the bolts, spring washers
and washersthat you previouslyremovefromthe mainframe. Donot over-tighten the
nutsand bolts.
STEP 3
1.Connect the extension computerwire(7)tothe wirefromthe monitor(13).
2.Attachthe monitor(13)totop bracket of upright post (12). Secureusing with4machine
screws(75)found at the back of the monitor.
Note: Beforesliding the monitoron the upright post, pleaseensureall wiresaresafely
tucked inside the opening of the upright post. Thiswill ensurethat the monitor
slideson easilyand avoidspinching the wires.
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Step4
1. Remove2screws(76)and 4screws(77)fromthe neck covers(44/38).
2. Remove2allen head bolts(5)and 2spring washers(70)fromthe stationaryhandlebar
(14).
3. Attachthe rearneck cover(44)tothe bracket of the upright post (12)and tighten with2
screws(76).
4. Connect hand pulseplug (79)fromthe rearneck cover(44)tothe back of the monitor
(13).
5.Slide the stationaryhandlebar(14)through the front neck cover(38). Securethe
stationaryhandlebar(14)tothe bracket of the upright post (12)using twoallen head bolts
(5)and twospring washers(70).
6. Attachthe front neck cover(38)torearneck cover(44)and tighten with4screws(77).
Step5
1. Remove2allen head bolts(5), 2spring washers(70)and 2washers(42)frompivot shaft
of upright post (12). Removeend cover(47)fromthe upperright and left handlebars
(25L/R).
2. Slide the cover(87)on tothe left side of the upright post (12). Slide the upperhandlebar
left (25L)on tothe axleof the upright post (12). Securetightlyusing one washer(42), one
spring washer(70), one allen head bolt (5).
3. Repeat forright upperhandlebar(25R).
4.Connect the hand pulsesensorwire(17)tothe plugsof rearneck cover(44).
5. Insert the end cover(47)intothe handlebarcovers(9)of the upperhandlebars(25 L/ R).
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Step6
1. Attachthe left pedal(37L)tothe left pedaltube (39L). Secureusing 2bolts(80)and two
adjusting knobs(78).
2. Attachleft pedaltube (39L)toleft cross bar(52L). Secureusing one washer(42), one
spring washer(70), one allen head bolt (74)and end cover(47).
Repeat forthe right side.
STEP 7
1. Attachupperleft handlebar(25L)tolowerextension handlebar(22). Secureat your
desired height withthe handlebaradjusting knob (36).
2. Attachthe left and right end covers(31L/R)tothe front end of left pedaltube (39L).
Secureusing 2screws(32).
Repeat forthe right side.
Note: Ensureall nutsand boltsarefirmlytightened beforeattaching the end covers.
NOWFIRMLYTIGHTENALL NUTSAND BOLTS
Yourunit comeswithan adaptor.
Plug the adaptor(91)intothe back of the mainframe(1)
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MONITORINSTRUCTIONS
FUNCTIONBUTTON
START/STOP: Press tostart orstop yourexerciseprogram.
UP: Press UPincreasethe tension level.
DOWN: Press DOWNtodecreasethe tension level.
U1—U4: Press U1—U4toselect usermode.
MODE Press toselect functionsbetween manualmode, Programmode, target heart
ratecontrolmode, time, speed, distance, watt , caloriesand pulse.
Press toaccept the functionsortarget value.
RESET: Press toreset yourpreset value tozero.
Press and holdforthree secondstoreset all valuestozero.
RECOVERY: Press tohavethe recoverygrade withF1toF6readout tobalancethe heart
resumelevel.
MEMORY: Registerthe notesup to30.
CHECK: Press tocheck the memoryrecord.
FUNCTION:
Time: Showsyourelapsed workout timeup to99:59.
Countsdownfromyourpreset target timeto0:00 during yourworkout.
Speed: Displays between the current speed up to99.9km/H.
Distance: Displays the cumulativedistancetraveled during yourworkout up to99.99km.
Countsdownfromyourpreset target timeto0kmduring yourworkout.
Kjoule: Displays between the cumulativecaloriesburned at anygiven timeduring your
workout up to9999 kj.
Countsdownfromyourpreset target calorieto0kj.
Note: Thisisarough guide used forcomparison ofdifferent exercise
sessions, whichcannot be used formedicalpurposes.
Gripped pulse Display’sthe user’scurrent heart rateinbeatsperminuteduring the workout.
Bothhandsmust holdthe gripped pulseforaheart ratereading during your
workout.
You maypreset yourtarget pulse. The computerwill alarm toremind you as
soon asyourcurrent heart ratehasachieved at the preset figure.
Note: Thisdataisarough guide used forcomparison ofdifferent exercise
sessions, whichcannot be used formedicalpurposes.
Watt: Displays current watt figures.
Age: Pre-set yourrecordage form 10 to99.
Weight: Press toset yourweight between 20 to150 kg
Height: Press toset yourstaturebetween 100cmto250cm.
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Recovery:
Yourcomputerisequipped witharecoveryprogramtomonitory
ourheart rate
recovery. Afteryourworkout, press the recoverybutton and keep bothhands
on the gripped pulse. The computerwill ceasemonitoring all functionsexcept
timewhichwill commencecountdownfrom00:60 to00:00. Oncezerois
reached the pulsefunction will displayagrade between F1toF6. F1being
the best and F6being the worst reading you can receive. Press the recovery
button toreturntothe maindisplay.
Program: Thereareatotalof10 pre-set programs, 1manualprogram, 1test program, 1
watt controlprogram. 1specialprogramand 4heart ratecontrolprogramto
select from. Press the UPorDOWNkeytoselect the desired programthen
press the mode keytoaccept. Eachprogramisdivided into20 segments. In
specialprogramyou need toset the load levelforeachsegment.
MONITORFUNCTION:
Howtochooseyourprogram.
1. Press the UPorDOWNkeytochooseyourexerciseprogram.
2. Press the mode keytoaccept yourchosen program.
Howtopreset time, distance, caloriesand grippulse.
1.Press UPorDOWNuntil yourdesired numberisdisplayed.
2.Press the mode keytoaccept the value.
The monitorwill count downfromyourpreset value onceyou start exercising.
The monitorwill beep for10 seconds, toindicatethe completion ofyourpreset value. Ifyou want to
go on, press the start/stop key.
Manual:
Press the mode keytoset the time, distance, calorieorpulse, then press the mode keytoaccept the
value. Press the start/stop keytobeginyourexerciseprogram.
Watt:
When pre-setting the watt, the tension will adjust according tothe speed and the watt value you set.
Program:
Press UPand DOWNtochooseone ofthe 10 pre-set programsand press the mode keytoaccept
the pre-set program. Eachprogramhas20 segments, whichisdivided bytimealternatives. Press
start tobeginyourexerciseprogramorpress the UPand DOWNkeytoset the time, distance,
calorieorpulse. Press the mode keytoaccept the value. Press start tobeginyourexercise
program.
User:
You can set yourownprofileprogram. Press the UPand DOWNkeytoset yourtension level, then
press the mode keytoaccept the value. You will need torepeat thesetwostepsforeachofthe 20
segments. Press start tobeginyourexerciseprogram.
HeartRateControl:
Press UPorDOWNbutton toset yourage. Press the MODEbutton toaccept the value. Press UP
orDOWNbutton toselect yourtarget heart rate: 55%, 75%or90%. Press the MODEbutton to
accept the value. Press start tobeing yourexerciseprogram.
Bodyfat:
Hand on the pulsegrip, press the bodyfat key, the monitorwill be measurethe dataoffat%, bmi,
bmr.
REMARKS
1. The monitorwill turnon automaticallybypressing anykeyorwhen you start pedaling.
2. The monitorwill turnoff automaticallyifno signalisdetected forfourminutes.
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HOWTHE ELLIPTICALWORKS
The ellipticalallowsyourfeet tomoveinanaturalellipticalpath, minimizing the impact on
yourkneesand ankles.
The ellipticalprovidessmooth, quiet and variableexercisecapabilitieswith:
žDualAction Handlesfortotalbodyworkout
žStationaryhandlebarforstability
Moving handlebar
Handpulse
Stationary Handlebar
Computer
PedalTube
Front Stabilizer
RearStabilizer
Adjustment End Cap
Transportation Wheel
Chainguard
Foot Pedal
HandlebarPost
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Parts List
KEY NO
PARTNO
Description
Q'TY
1 1721801 Mainframe 1
2 1721802 Curvewasher 4
3 1721803 Cap nut 4
4 1721804 Curvewasher 6
5 1721805 Allen head bolt 10
6 1721806 Motorw/cable 1
7 1721807 Uppersection sensorwirecable 1
8 1721808 Sensorwithwire 1
9FL 1721809FL Freont handlebarcoverleft 1
9FR 1721809FR Front handlebarcoverright 1
9BL 1721809BL Back handlebarcoverleft 1
9BR 1721809BR Back handlebarcoverright 1
10 1721810 Cross head screw 11
11L 1721811L Front baseframecoverleft 1
11R 1721811R Front baseframecoverright 1
12 1721812 Upright post 1
13 1721813 Monitor 1
14 1721814 Stationary handlebar 1
15 1721815 Handpulsesensor 2
16 1721816 Screw 2
17 1721817 Handpulsewire 2
18 1721818 Foamgrip 1
19 1721819 End caps 2
20 1721820 Foamgrip 2
21 1721821 Screw 6
22 1721822 Extension tube weld 2
23 1721823 Decoration cover2P
24 1721824 Bush 2
25L 1721825L Upperhandlebarleft 1
25R 1721825R Upperhandlebarright 1
26 1721826 Bearing 4
27 1721827 Front stabilizer 1
28 1721828 Transportation wheels 2
29 1721829 Carriage bolt 4
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KEY NO
PARTNO
Description
Q'TY
30 1721830 Washer 1
31L 1721831L End coverleft 2
31R 1721831R End Coverright 2
32 1721832 Cross head screw 4
33 1721833 Washer 2
34 1721834 Nylon nut 2
35 1721835 Allen head bolt 2
36 1721836 Handlebaradjustment knob 2
37L 1721837L Foot pedalleft 1
37R 1721837R Foot pedalright 1
38 1721838 Front neck cover 1
39 1721839 Foot pedaltube 2
40 1721840 Cross head screw 9
41L 1721841L Chaincoverleft 1
41R 1721841R Chaincoverright 1
42 1721842 Washer 4
43 1721843 Bushing 2
44 1721844 Rearneck cover 1
45 1721845 Disccovercap 2
46 1721846 Screw 2
47 1721847 End cover 4
48 1721848 Disc 2
49 1721849 Bearing 2
50 1721850 Adjusting end cap 2
51 1721851 Rearstabilizer 1
52L 1721852L Cross barleft 1
52R 1721852R Cross barright 1
53 1721853 C-ring 2
54 1721854 Bearing 2
55 1721855 Plug 2
56 1721856 Washer 2
57 1721857 Magnet 1
58 1721858 Belt pulley 1
59 1721859 Belt 1
60 1721860 Hexhead bolt 1
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KEY NO
PARTNO
Description
Q'TY
61 1721861 Clip 2
62 1721862 Bearing 2
63 1721863 Flywheel 1
64 1721863 Belt adjuster 2
65 1721865 Nut 3
66 1721866 Nut 1
67 1721867 Resistancecable 1
68 1721868 Spring washer 4
69 1721869 Nylon nut 1
70 1721870 Spring washer 12
71 1721871 Machine screw 4
72 1721872 Allen keywrench 1
73 1721873 Screwdriver 1
74 1721874 Allen head bolt 2
75 1721875 Cross head screw 20
76 1721876 Machine screw 2
77 1721877 Cross head screw 4
78 1721878 Adjustment knob 4
79 1721879 Hand pulseplug 1
80 1721880 Carriage bolt 4
81 1721881 Washer 1
82 1721882 Spring 1
83 1721883 Idlerwheelbracket 1
84 1721884 Allen head bolt 1
85 1721885 Nylon nut 1
86 1721886 Bearing 4
87 1721887 Cover 2
88 1721888 Sleeve 1
89 1721889 Wire 1
90 1721890 Motor 1
91 1721891 Adaptor 1
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PARTS DIAGRAM
45 48
45
46
46
48
75
75
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TROUBLE SHOOTING
Problem Cause Correction
Monitordoesnot
display Adaptornot plugged inPlug adaptorin
Nospeed ordistance
displays on the
monitor
Sending unit not connected Securelyplug sending unit into
extension wireand the back of the
monitor
Sending unit not working
properly Replacesending unit
Monitornot working properly Replacemonitor
Notension Gearboxwirenot connected Securelyconnect the gearbox
wiresintothe extension gearbox
wire
Magneticwheelnot working
properly Replacemagneticwheel
Heart ratenot
displaying Pulsewirenot connected not connected Securelyplug wirestogether
Hand pulsedefective Replacehand pulsegrip
Monitornot working properly Replacemonitor
Grinding Crankbearing defective Replacecrankbearings
Idlerpulleydefective Replaceidlerpulley
Mag wheeldefective Replacemagneticwheel
Squealing V-belt slipping Adjust v-belt
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TRAININGGUIDELINES
Exercise
Exerciseisone ofthe mostimportantfactorsinthe overall healthofan individual.Listed
among itsbenefitsare:
žIncreased capacityforphysicalwork(strengthendurance)
žIncreased cardiovascular(heart and arteries/veins)and respiratoryefficiency
žDecreased risk of coronaryheart disease
žChangesinbodymetabolism, e.g. losing weight
žDelaying the physiologicaleffectsof age
žPhysiologicaleffects, e.g. reduction instress, increaseinself-confidence, etc.
BasicComponentsofPhysical Fitness
There are four all encompassing componentsof physicalfitness and weneed to
brieflydefine eachand clarifyitsrole.
Strength isthe capacityofamuscletoexertaforceagainstresistance.Strength
contributestopowerand speed and isof great importancetoamajorityof sportspeople.
MuscularEndurance isthe capacitytoexertaforcerepeatedlyoveraperiod oftime,
e.g. it isthe capacityof yourlegstocarryyou 10 Kmwithout stopping.
Flexibility isthe range ofmotion aboutajoint. Improving flexibilityinvolvesthe
stretching ofmusclesand tendonstomaintainorincreasesuppleness,and provides
increased resistancetomuscleinjuryorsoreness.
Cardio-RespiratoryEndurance isthe most essentialcomponent of physicalfitness. It isthe
efficient functioning of the heart and lungs
AerobicFitness
The largestamountofoxygen thatyou can useperminuteduring exerciseiscalled your
maximum oxygenuptake (MVo2). Thisisoften referred toasyour aerobiccapacity.
The effortthatyou can exertoveraprolonged period oftimeislimited byyourabilityto
deliveroxygen tothe working muscles.Regularvigorousexerciseproducesatraining effect
thatcan increaseyouraerobiccapacitybyasmuchas20 to30%.Anincreased MVO2
indicatesan increased abilityof the heart topumpblood, of the lungstoventilateoxygen and
of the musclestotakeup oxygen.
AnaerobicTraining
Thismeans “withoutoxygen”and isthe outputofenergywhen the oxygen supplyis
insufficient tomeet the body’slong termenergydemands. (Forexample, 100 metersprint).
TheTraining Threshold
Thisisthe minimumlevelofexercisewhichisrequired toproducesignificantimprovements
inanyphysicalfitness parameter.
Progression
Asyourbecomefitter, ahigherintensityof exerciseisrequired tocreatean overload and
thereforeprovide continued improvement
Overload
Thisiswhereyou exerciseatalevelabovethatwhichcan be carried outcomfortably.The
intensity,duration and frequency ofexerciseshouldbe abovethe training thresholdand
shouldbe graduallyincreased asthe bodyadaptstothe increasing demands.Asyour
fitness levelimproves, sothe training thresholdshouldbe raised.
Working through yourprogramand graduallyincreasing the overload factorisimportant.
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Specificity
Differentformsofexerciseproducedifferentresults.The type ofexercisethatiscarried out
isspecificbothtothe musclegroupsbeing used and tothe energysourceinvolved.
Thereislittletransferofthe effectsofexercise,i.e.fromstrengthtraining tocardiovascular
fitness.Thatiswhyitisimportanttohavean exerciseprogramtailored toyourspecific
needs.
Reversibility
If you stop exercising ordo notdo yourprogramoften enough,you will losethe benefitsyou
havegained. Regularworkoutsarethe keytosuccess.
Warm Up
Everyexerciseprogramshouldstartwitha warm up wherethe bodyisprepared forthe
effort tocome. It shouldbe gentleand preferablyusethe musclestobe involved later.
Stretching shouldbe included inbothyour warm up and cooldown,and shouldbe
performed after3-5minutesof lowintensityaerobicactivityorcallisthenictype exercise.
Warm DownorCool Down
Thisinvolvesagradualdecreaseinthe intensityof the exercisesession. Following exercise,
alarge supplyof blood remainsinthe working muscles. If it isnot returned promptlyothe
centralcirculation, pooling of blood mayoccurinthe muscles
HeartRate
Asyou exercise,sothe rateatwhichyourheartbeatalsoincreases.Thisisoften used asa
measureof the required intensityofexercise.You need toexercisehardenough tocondition
yourcirculatorysystem, and increaseyourpulserate, but not enough tostrainyourheart.
Yourinitialleveloffitness isimportantindeveloping an exerciseprogramforyou.If you are
starting off, you can getagood training effectwithaheartrateof110-120 beatsper
minute(BPM). If you arefitter, you will need ahigherthresholdof stimulation.
Tobeginwith, you shouldexerciseat alevelthat elevatesyourheart ratetoabout 65 to70%
ofyourmaximum.If you find thisistoo easy,you maywanttoincreaseit, butitisbetterto
lean on the conservativeside.
Asaruleofthumb,the maximumheartrateis220 minusyourage.Asyou increaseinage,
soyourheart, likeothermuscles, losessomeofitsefficiency.Someofitsnaturalloss iswon
back asfitness improves.
The following tableisaguide tothosewho are “starting fitness”.
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10 Second Count 23 22 22 21 20 19 19 18 18
BeatsperMinute 138 132 132 126 120 114 114 108 108
Pulse Count
The pulsecount(on yourwristorcarotidarteryinthe neck,taken withtwoindexfingers)is
done forten seconds, taken afewsecondsafteryou stop exercising.Thisisfortworeasons:
(a)10 secondsislong enough foraccuracy,(b)the pulsecountistoapproximateyourBPM
rateatthe timeyou areexercising.Sinceheartrateslowsasyou recover,alongercount
isn’t asaccurate.
The targetisnotamagicnumber,butageneralguide.If you’reaboveaverage fitness,you
mayworkquitecomfortablyalittleabovethat suggested foryourage group.
The following tableisaguide tothosewho arekeeping fit. Hereweareworking atabout
80%of maximum.
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10 Second Count 26 26 25 24 23 22 22 21 20
BeatsperMinute 156 156 150 144 138 132 132 126 120
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Don’t pushyourself too hardtoreachthe figureson thistable. It can be
veryuncomfortableif
you overdo it. Letithappen naturallyasyou workthrough yourprogram.Remember,the
target isaguide, not arule, alittleaboveorbelowisjust fine.
Twofinalcomments:(1)don’tbe concerned withdaytodayvariationsinyourpulserate,
being underpressureornotenough sleep can affectit;(2)yourpulserateisaguide,don’t
becomeaslavetoit.
Endurance CircuitTraining
Cardiovascularendurance, muscle, strength,flexibilityand coordination areall necessaryfor
maximumfitness.The principlebehind circuittraining istogiveaperson all the essentialsat
one timebygoing through yourexerciseprogrammoving asfastaspossiblebetween each
exercise.Thisincreasesthe heartrateand sustainsit, whichimprovesthe fitness level.Do
not introducethiscircuit training effect until you havereached an advanced programstage.
BodyBuilding
Isoften used synonymouslywithstrengthtraining The fundamentalprincipalhereis
OVERLOAD.Here,the muscleworks againstgreaterloadsthan usual.Thiscan be done by
increasing the load you areworking against.
Patronization
Thisisthe termused tovaryyourexerciseprogramforbothphysiologicaland psychological
benefits. Inyouroverall program, you shouldvarythe workload, frequency and intensity. The
bodyrespondsbettertovarietyand sodo you. Inaddition, when you feelyourself getting
“stale’, bring inperiodsof lighterexercisetoallowthe bodytorecuperateand restoreits
reserves. You will enjoyyourprogrammoreand feelbetterforit.
MuscleSoreness
Forthe first weekorso,thismaybe the onlyindication you havethatyou areon an exercise
program.This,ofcourse,doesdepend on youroverall fitness level.Aconfirmation thatyou
areon the correctprogramisaveryslightsoreness inmostmajormusclegroups.Thisis
quitenormaland will disappearinamatterof days.
If you experiencemajordiscomfort, you maybe on aprogramthatistoo advanced oryou
haveincreased yourprogramtoo rapidly.
If you experiencePAINduring orafterexercise, yourbodyistelling yoursomething.
Stop exercising and consult yourdoctor.
WhattoWear
Wearclothing thatwill notrestrictyourmovementinanywaywhileexercising.Clothes
shouldbe lightenough toallowthe bodytocool.Excessiveclothing thatcausesyou to
perspiremorethan you normallywouldwhileexercising,givesyou no advantage.The extra
weightyou loseisbodyfluidand will be replaced withthe nextglass ofwateryou drink.It is
advisabletowearapairof gymorrunning shoesor “sneakers”.
Breathing during Exercise
Donot holdyourbreathwhileexercising. Breathe normallyasmuchaspossible. Remember,
breathing involvesthe intakeand distribution of oxygen, whichfeedsthe working muscles.
Restperiods
Onceyou startyourexerciseprogram,you shouldcontinue through tothe end.Donotbreak
off halfwaythrough and then restartatthe sameplacelateron withoutgoing through the
warm-up stage again.
The rest period required between strengthtraining exercisesmayvaryfromperson to
person. Thiswill depend mostlyon yourlevelof fitness and the programyou havechosen.
Rest between exercisesbyall means, but do not allowthistoexceed twominutes. Most
peoplemanage withhalf minutetoone minuterest periods
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