Body Break 16116807 User manual

OWNER’S MANUAL
MODEL NO.
16116807
Assembly
Operation
Exercise
Parts
Warranty
CAUTION:
You must read and
understand this
owner’s manual
before operation
unit.
RETAIN FOR FUTURE REFERENCE
MAURICE PINCOFFS CANADA INC. 6050 DON MURIE STREET, NIAGARA FALLS, ONTARIO L2E 6X8
MAG. RECUMBENT CYCLE
MAG. RECUMBENT CYCLE

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MANUFACTURE’S ONE-YEAR LIMITED WARRANTY
Your BODY BREAK cycle is warranted for one year from the date of purchase against defects
in material and workmanship, when used for the purpose intended, under normal conditions,
and provide it receives proper care. Any part found defective will be sent at no cost when
returned in accordance with the terms of this warranty.
This warranty is not transferable and is extended only to the original owner.
The warranty shall not apply to exercise cycles which are (1) used for commercial or other
income producing purposes, or (2) subject to misuse, neglect, accident or unauthorized repairs
and alterations.
This warranty provided herein is in lieu of all other express warranties. Any implied warranties,
including any implied warranties of merchantability or fitness for particular purpose, are limited
in duration to the first 12 months from the date of purchase. All other obligations or liabilities,
including liability for consequential damages, are hereby excluded.
REPAIR PARTS AND SERVICE
All of the parts for the elliptical shown in figure can be ordered from Maurice Pincoffs Canada
Inc. 6050 DON MURIE STREET, NIAGARAFALLS, ONTARIO L2E 6X8. When ordering parts,
the parts will be sent and billed at the current prices. Prices may be subject to change without
notice. Check or money order must accompany all orders. Standard hardware items are
available at your local hardware store.
To ensure prompt and correct handling of any errors, or to answer any questions, please call
our Toll Free number: 1-888-707-1880, or local number 1-905-353-8955 or fax [phone]
or email customerservi[email protected]a. Office hours are from 8:30 AM to 5:00 PM Monday to
Friday Eastern Standard Time. Visit us at www.pincoffs.ca.
Always include the following information when ordering parts
Model Number
Name of Each Part
Part Number of Each Part
TABLE OF CONTENTS
WARRANTY 2 MONITOR 11-14
SAFETY PRECAUTIONS 3 PARTS LIST & DIAGRAM 15-17
PRE-ASSEMBLY CHECK LIST 4 TROUBLE SHOOTING GUIDE 18
PARTS BAG PACKING LIST 5 TRAINING GUIDELINES 19-21
ASSEMBLY 6-10 STRETCHING EXERCISE 22-23

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SAFETY PRECAUTIONS
Thank you for purchasing our product. Even though we go to great efforts to ensure the quality
of each product we produce, occasional errors and /or omissions do occur. In any event should
you find this product to has either a defective or a missing part please contact us for a
replacement.
This product has been designed for home use only. Product liability and guarantee conditions
will not be applicable to products being subjected to professional use or products being used in
a gym center.
This exercise equipment was designed and built for optimum safety. However, certain
precautions apply whenever you operate a piece of exercise equipment. Be sure to read the
entire manual before assembly and operation of this machine. Also, please note the following
safety precautions:
1. Read the OWNER’S OPERATING MANUAL and all accompanying literature and follow it
carefully before using your cycle.
2. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced while
using this equipment, STOP the workout at once. CONSULT APHYSICIAN
IMMEDIATELY.
3. Inspect your exercise equipment prior to exercising to ensure that all nuts and bolts are
fully tightened before each use.
4. The cycle must be regularly checked for signs of wear and damage.Any part found
defective must be replaced with a new part from the manufacturer.
5. Fitness equipment must always be installed on a flat surface, It is recommended to use an
equipment mat to prevent the unit from moving while it is being used, which could possibly
scratch or damage the surface of your floor.
6. No changes must be made which might compromise the safety of the equipment.
7. It is recommended to have a minimum of 2’ safe clearance around the exercise equipment
while in use.
8. Keep children and pets away from this equipment at all times while exercising.
9. Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes afterward.
This allows your heart rate to gradually increase and decrease and will help prevent you
from straining muscles.
10. Never hold your breath while exercising. Breathing should remain at a normal rate in
conjunction with the level of exercise being performed.
11. Always wear suitable clothing and footwear while exercising. Do not wear loose fitting
clothing that could become entangled with the moving parts of your cycle.
12. Care must be taken when lifting or moving the equipment, so as not to injure your back.
Always use proper lifting techniques.
13. User weight should not exceed 250 lbs.
14. Tie all long hair back and remove all personal jewelry before exercising.
15. After eating, allow 1-2 hours before exercising as this will help to prevent muscle strain.
16. Injuries may result from incorrect or excessive training and using the equipment otherwise
than as directed or recommended by your doctor.
WARNING: BEFORE BEGINNING ANY EXERCISE PROGRAM CONSULT YOUR
PHYSICIAN. THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE OF 35
OR PERSON WITH PRE-EXISTING HEALTH PROBLEMS. READ ALL INSTRUCTIONS
BEFORE USINGANY FITNESS EQUIPMENT. WE ASSUME NO RESPONSIBILITY FOR
PERSONAL INJURY OR PROPERTY DAMAGE SUSTAINS BY OR THROUGH THE USE OF
THIS PRODUCT.

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PRE-ASSEMBLY CHECK LIST
PARTS
NO.
DESCRIPTION
Q’TY
PARTS
NO.
DESCRIPTION
Q’TY
1
Main frame
1
7
Fixed handlebar
1
2
Rear seat tube
1
12
Upright post
1
3
Rear seat support tube
1
18
Seat
1
4
Seat bracket
1
19
Back cushion
1
5
Rear stabilizer w/adjustable
end caps
1
75
Front stabilizer
w/transportation wheels
1
9R/L
Handlebar w/hand pulse,
foam grips (Right & Left)
1
Instruction manual
1
10
Monitor
1
Inner box
1

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HARDWARE PACKING LIST
PARTS NO.
DESCRIPTION
Q’TY
SKETCH
22
Plastic cap
4
22
55
55
Allen head bolt M8*15
7
29R
Pedal (right)
1
29R
29L
29L
Pedal (left)
1
30R
Pedal strap (R)
1
30R
30L
30L
Pedal strap (L)
1
41
Quick release
1
41
42
42
Sleeve
1
56
Hex head bolt M10*85mm
2
56
57
57
Hex head bolt M10*140mm
2
64
Spring washer M8
6
64
66
66
Curve washer M8
4
67
Spring washer M8
10
67
68
68
Cap nut M8
4
69
Nylon lock nut M10
4
69
77
77
Carriage bolt M8*75mm
4
65
Flat washer M10
4
65
80
80
Spring washer M10
2
84
Curve washer M10
4
84
85
85
Allen wrench
1
86
Universal wrench
2
86
59
59
Machine screw M6*38mm
6
NOTE:
1. Above described parts is the hardware needed to assemble this machine. Before you start to
assemble, please check to ensure all parts are included for assembly.
2. All other parts described on page 15-16.

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ASSEMBLY INSTRUCTION
This manual is designed to help you easily assemble, adjust and use this machine. Please read
this manual carefully. For the sake of familiarizing yourself with the parts identified in the
instruction, first study the overview drawing.
Set all parts in a clear area on the floor and remove the packing material. Refer to the parts list
for help to identify the parts. It will take two people to assemble your cycle.
STEP 1. ATTACH THE FRONT STABILIZER
Attach the front stabilizer (75) with 2 transportation wheels (14) to the main frame(1), secure with two
allen head bolts (77), two curve washers (66) and two spring washers (67) and two cap nuts (68).

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STEP2 . ATTACH THE SEAT SLIDE TUBE
Connect the extension hand pulse wire (35) to upper hand pulse wire (36).
Attach the rear seat tube (2) to the main frame (1), secure with six allen head bolts (55), six
spring washers (67) and six flat washers (64).
NOTE:Ensure you fasten the bolts securely to avoid injuries.
STEP3. ATTACH THE SEAT SUPPORT TUBE AND REAR STABILIZER
Attach the rear seat support tube (3) to the bottom bracket of the rear seat tube (2) and secure
with the two hex head bolts (56),four flat washers (65),two nylon locknuts (69) and four plastic
caps (22).
Attach the rear stabilizer (5) with two adjustable caps (15) to the bracket of rear seat support tube
(3) and tighten with two carriage bolts (77), two curve washers (66), two spring washers (67) and
two cap nuts (68).
NOTE: Make sure you fasten the bolts securely to avoid injuries. If the unit is wobbly, please use
the leveling caps on the rear stabilizer to level the unit.

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STEP 4. ATTACH THE SEAT BRACKET
Slide the seat bracket (4) to the rear seat tube (2) and secure with quick release (41).
Attach the stopper (42) to the rear seat tube (2) and secure with one allen head bolt (55).
NOTE: Make sure you fasten the bolts securely to avoid injuries.
STEP5. ATTACH THE HANDLEBAR
Attach the right handlebar (9R) and left handlebar (9L) with hand pulse (34) to both right and left
side of seat bracket (4), securing with two hex head bolts (57), four curve washers (84), two
spring washers (80) and two nylon locknuts (69).
Connect the hand pulse wire (43) to the extension hand pulse wire (35) of the jack (25) on the
rear seat tube (2).

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STEP 6. ATTACH THE SEAT AND BACK CUSHION
Attach the seat (18) to the seat bracket (4) and secure with four machine screws (59).
Attach the back cushion (19) to the seat bracket (4) and secure with two machine screws (59).
NOTE: Make sure you fasten the bolts securely to avoid injuries.
STEP 7. ATTACH THE PEDALS
Attach the pedal straps (30R / 30L) to the pedals (29R / 29L).
NOTE: The end of the pedal strap with 4 adjustable holes must be set outwards.
Attach the right and left pedals (29R / 29L) to the crank arms (6)
NOTE: The pedals (29R / 29L) and crank arms (6) are marked with “R” & “L” (right / left).
Attach each pedal to the matching crank arm.The right pedal “R” should be threaded on
clockwise. The left pedal “L” should be threaded on counter-clockwise.

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STEP 8. ATTACH THE UPRIGHT AND STATIONARY HANDLEBAR
Remove the three allen head bolts (52), three spring washers (48) and three curve washers (47)
from the main frame (1).
Thread the extension motor cable (38), sensor wire (37), upper hand pulse wire (36) into the
upright (12).
Insert the upright (12) into the main frame and secure with three allen head bolts (52), three spring
washers (48) and three curve washers (47) which have been previously removed.
Remove the two carriage bolts (76), two curve washers (66), two spring washers (67) and two cap
nuts (68) from the stationary handlebar (7).
Attach the stationary handlebar (7) to the curve bracket of the upright (12).
Align the two holes and fasten with two carriage bolts (76), two curve washers (66), two spring
washers (67)and two cap nuts (68) which have been previously removed.
STEP 9 ATTACH THE MONITOR
Remove four pre-assembled screws (79) from the back of monitor (10).
Connect the extension sensor wire (37) to the sensor wire which comes from the monitor (10) .
Connect the extension motor cable (38)to the motor cable which comes from the monitor (10).
Connect the extension upper hand pulse wire (36)to the wire which comes from the monitor (10).
Attach monitor (10) on the monitor bracket of upright (12) and tighten with the four screws (79).
Note: please ensure the wire is safely tucked inside the opening of the handlebar post. This will ensure
that the computer slides on easily and avoids pinching the wire.
.
YOUR UNIT IS NOW FULLY ASSEMBLED.

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MONITOR OPERATION INSTRUCTION
BUTTONS:
▲(UP): Press to select programs P1 to P10.
Press to increase the values of the setting mode.
Press to increase the level of the workload when running a program.
▼(DOWN): Press to select programs P1 to P10.
Press to decrease the values of the setting mode.
Press to decrease the level of the workload when running a program.
ENTER: Press to confirm the selected programs P1 to P10.
Press the ENTER button to select the values of the various settings.
START/STOP: Press to start the selected program.
Press the START / STOP button to stop the program. You can press the
START / STOP button again to continue to run the current program, or
use “▲ / ▼ ” buttons to select a new program.
Press and hold for 4 seconds to reset all of the function values to zero.

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LCD DISPLAY INSTRUCTIONS
PROGRAM: Displays programs for selection during setup, from P1 to P10.
Displays the selected program during exercise.
TIME: Displays your elapsed workout time up to 99:59
Counts down from preset value.
SPEED: Displays the current speed up to 99.9 miles per hour.
DISTANCE: Displays the cumulative distance traveled during your workout up to 999.9 miles
CALORIE: Displays the calorie consumption from zero to 999.9 Kcal.
NOTE: The calories readouts is an estimate for an average user. It should be
used only as a comparison between workouts on this unit.
HEART RATE: Displays heart rate in beats per minute from 40 to 240 beats per
minute. To display the heart rate, you must grasp the Pulse sensors on
both sides of the handrail, one in each hand. The heart symbol “♥” will begin
flashing when the computer senses your hear rate. Your heart rate will be
displayed approximately five (5) seconds after the heart icon is displayed. If you
do not place your hands correctly and 60 seconds passes without a heart rate
reading, the computer will turn off the heart rate circuit. If this occurs, press the
START button to restart the heart rate circuit, place your hands back on the
Pulse Sensors correctly, and the heart rate readout will appear.
PROGRAM DESCRIPTIONS
This computer contains 10 different programs. You can preset the program time and the
computer will divide the time chosen into 10 intervals. If you do not set the programs time in
advance, the computer will default to a 30 minute workout time.
MANUAL PROGRAM:
P1 is a manual program allowing the user to full manual control of
the workload. Use the “▲” button to increase load. Use the “▼”
button to decrease the load.

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PRESET PROGRAMS: P2 to P10 are preset automatic programs. The profiles are shown on
the face of the computer. Use the “▲” button to increase the load level of the program. Use the
“▼” button to decrease the load level of the program.
COMPUTER OPERATION
STEP 1: POWER ON
Pedaling or press any button.
STEP 2: SELECT PROGRAM
Press the “▲ / ▼” buttons until the desired program is displayed.
STEP 3: SET THE PROGRAM TIME
Press the ENTER button, the TIME function mode will appear with the display
flashing “0:00”. Press the ENTER button again to pass setting the program time
or use the “▲ / ▼” buttons to set the program time, from 5 minutes up to 99
minutes with 1 minute increments. Press the ENTER button to confirm the setting.
Press the START/STOP button to start the program.
NOTE:
1. The program will not start until you press the START / STOP button
2. If you don’t set the program time, the computer will count up from one second up to
99:59 Minutes, and use the default workout time, 30 minutes, to run the program
profile.
3. The computer will count down from the program time that you set. When the timer
counts down to zero, the computer will alert you with an alarm that your workout
is complete. You can press any button to stop the alarm.

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OPERATION DESCRIPTIONS
1. Monitor requires four “AA” batteries.
2. To stop a running program, press the START / STOP button. In this mode, you can press
the START / STOP button again to continue to run the current program or,
you can use the “▲ / ▼” buttons to select a new program. The function values of
DISTANCE and CALORIE will continue to accumulate.
3. When you complete a program, press the START / STOP button to stop the program. You
can use the “▲ / ▼” buttons to select a new program. The function values of DISTANCE
and CALORIE will continue to accumulate. This will allow you to run several programs and
still know the total DISTANCE and CALORIE during the workout.
4. If you want to restart with a new program, press and hold the START button for four
seconds to reset all of the function values to zero. Use the “▲ / ▼” buttons to select a new
program.
5. The computer will shut off automatically after 4 minutes of inactivity, and the function values,
DISTANCE and CALORIE, will be kept.

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PARTS LIST:
KEY NO
PART NO
DESCRIPTION
Q’TY
1
1680701
Main frame
1
2
1680702
Rear seat tube
1
3
1680703
Rear seat support tube
1
4
1680704
Seat bracket
1
5
1680705
Rear stabilizer w/adjustable end caps
1
6
1680706
Crank
1
7
1680707
Stationary handlebar
1
8
1680708
Idle wheel bracket
1
9R
1680709R
Handlebar right
1
9L
1680709L
Handlebar left
1
10
1680710
Monitor
1
11R
1680711R
Chain cover right
1
11L
1680711L
Chain cover left
1
12
1680712
Upright
1
13
1680713
Decoration stripe
1
14
1680714
Transportation wheels
2
15
1680715
Adjustable end cap
2
16
1680716
Square plastic sleeve
2
17
1680717
Square cap 50*50mm
1
18
1680718
Seat
1
19
1680719
Back cushion
1
20
1680720
Handlebar cap
4
21
1680721
Ball cap
2
22
1680722
Cap M10
4
23
1680723
Square cap 30*60mm
2
24
1680724
Wire protector
2
25
1680725
Wire protector
1
26
1680726
Foam grips
2
27
1680727
Hex head nut 7/8”*24w
2
28
1680728
Crank cover
2
29R
1680729R
Pedal right
1
29L
1680729L
Pedal left
1
30R
1680730R
Pedal strap right
1
30L
1680730L
Pedal strap left
1
31
1680731
Ball bearing
2
32
1680732
Pulley
1
33
1680733
Drive belt
1
34
1680734
Hand pulse
2
35
1680735
Extension hand pulse wire
1
36
1680736
Upper hand pulse wire
1
37
1680737
Sensor w/wire
1
38
1680738
Motor w/cable
1
39
1680739
Mag. flywheel
1
40
1680740
Resistant cable
1
41
1680741
Quick release
1
42
1680742
Sleeve
1

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KEY NO
PART NO
DESCRIPTION
Q’TY
43
1680743
Bottom section hand pulse wire
1
44
1680744
Tension adjustor
2
45
1680745
Spring
1
46
1680746
Idler pulley
1
47
1680747
Curve washer M6
3
48
1680748
Spring washer M6
3
49
1680749
Magnet
1
50
1680750
Spacer 10*16mm
1
51
1680751
Bearing cup
2
52
1680752
Round head screw M6*15mm
3
53
1680753
Machine screw M5*25mm
4
54
1680754
Crank nut
1
55
1680755
Allen head bolt M8*20mm
7
56
1680756
Hex head bolt M10*85mm
2
57
1680757
Hex head bolt M10*140mm
2
58
1680758
Machine screw M4*15mm
4
59
1680759
Machine screw M6*38mm
6
60
1680760
Allen head bolt M10*20mm
1
61
1680761
Allen head bolt M10*40mm
1
62
1680762
Flat washer
1
63
1680763
Plastic washer
4
64
1680764
Flat washer 8*20*1.5mm
6
65
1680765
Flat washer 10*22*1.5mm
5
66
1680766
Curve washer M8
6
67
1680767
Spring washer M8
12
68
1680768
Cap nut M8
6
69
1680769
Nylon lock nut M10
5
70
1680770
Foam
2
71
1680771
Notched nut
1
72
1680772
Nut 3/8’*7mm
2
73
1680773
Nut 3/8’*4mm
2
74
1680774
Nylon nut M10*7mm
1
75
1680775
Front stabilizer w/transportation wheels
1
76
1680776
Carriage bolt M8*40mm
2
77
1680777
Carriage bolt M8*75mm
4
78
1680778
Round head screw M4*20m
4
79
1680779
Cross head screw M5*15mm
9
80
1680780
Spring washer M10
2
81
1680781
Lead wire
1
82
1680782
Foam grip
2
83
1680783
Washer
1
84
1680784
Curve washer M10
4
85
1680785
Allen wrench 6mm
1
86
1680786
Universal wrench
2

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DIAGRAM

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TROUBLE SHOOTING GUIDE
Problem
Cause
Correction
Monitor does not display
Batteries not installed
Insert batteries
No speed or distance
displays on the monitor
Sending unit not connected
Securely plug sending unit
into extension wire and the
back of the computer
Sending unit not working
properly
Replace sending unit
Computer not working
properly
Replace computer
No tension
Motor cable or resistant cable
not connected
Securely connect the motor
cable into the extension
motor cable and the
resistant cable
Magnetic wheel not working
properly
Replace magnetic wheel
Heart rate not displaying
Pulse wire not connected not
connected
Securely plug wires together
Hand pulse defective
Replace hand pulse
Computer not working
properly
Replace computer
Grinding
Crank bearing defective
Replace crank bearings
Idler pulley defective
Replace idler pulley
Mag. flywheel defective
Replace mag. flywheel
Squealing
Poly V-belt slipping
Adjust poly v-belt

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TRAINING GUIDELINES
Exercise
Exercise is one of the most important factors in the overall health of an individual. Listed among its
benefits are:
Increased capacity for physical work (strength endurance)
Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
Decreased risk of coronary heart disease
Changes in body metabolism, e.g. losing weight
Delaying the physiological effects of age
Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.
Basic Components of Physical Fitness
There are four all encompassing components of physical fitness and we need to briefly define each and
clarify its role.
Strength is the capacity of a muscle to exert a force against resistance. Strength contributes to
power and speed and is of great importance to a majority of sports people.
Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it is the
capacity of your legs to carry you 10 Km without stopping.
Flexibility is the range of motion about a joint. Improving flexibility involves the stretching of muscles
and tendons to maintain or increase suppleness, and provides increased resistance to muscle injury
or soreness.
Cardio-Respiratory Endurance is the most essential component of physical fitness. It is the efficient
functioning of the heart and lungs
Aerobic Fitness
The largest amount of oxygen that you can use per minute during exercise is called your maximum
oxygen uptake (MVo2). This is often referred to as your aerobic capacity.
The effort that you can exert over a prolonged period of time is limited by your ability to deliver oxygen to
the working muscles. Regular vigorous exercise produces a training effect that can increase your
aerobic capacity by as much as 20 to 30%.An increased MVO2 indicates an increased ability of the
heart to pump blood, of the lungs to ventilate oxygen and of the muscles to take up oxygen.
Anaerobic Training
This means “without oxygen” and is the output of energy when the oxygen supply is insufficient to meet
the body’s long term energy demands. (For example, 100 meter sprint).
The Training Threshold
This is the minimum level of exercise which is required to produce significant improvements in any
physical fitness parameter.
Progression
As your become fitter, a higher intensity of exercise is required to create an overload and therefore
provide continued improvement
Overload
This is where you exercise at a level above that which can be carried out comfortably. The intensity,
duration and frequency of exercise should be above the training threshold and should be gradually
increased as the body adapts to the increasing demands. As your fitness level improves, so the training
threshold should be raised. Working through your program and gradually increasing the overload factor
is important.
Specificity
Different forms of exercise produce different results. The type of exercise that is carried out is specific
both to the muscle groups being used and to the energy source involved. There is little transfer of the
effects of exercise, i.e. from strength training to cardiovascular fitness. That is why it is important to have
an exercise program tailored to your specific needs.

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Reversibility
If you stop exercising or do not do your program often enough, you will lose the benefits you
have gained. Regular workouts are the key to success.
Warm Up
Every exercise program should start with a warm up where the body is prepared for the effort to come. It
should be gentle and preferably use the muscles to be involved later. Stretching should be included in
both your warm up and cool down, and should be performed after 3-5 minutes of low intensity aerobic
activity or callisthenic type exercise.
Warm Down or Cool Down
This involves a gradual decrease in the intensity of the exercise session. Following exercise, a large
supply of blood remains in the working muscles. If it is not returned promptly to the central circulation,
pooling of blood may occur in the muscles
Heart Rate
As you exercise, so the rate at which your heart beat also increases. This is often used as a measure of
the required intensity of exercise. You need to exercise hard enough to condition
your circulatory system, and increase your pulse rate, but not enough to strain your heart.
Your initial level of fitness is important in developing an exercise program for you. If you are starting off,
you can get a good training effect with a heart rate of 110-120 beats per minute
(BPM). If you are fitter, you will need a higher threshold of stimulation.
To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70% of your
maximum. If you find this is too easy, you may want to increase it, but it is better to lean on the
conservative side.
As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age, so your heart,
like other muscles, loses some of its efficiency. Some of its natural loss is won back as fitness improves.
The following table is a guide to those who are “starting fitness”.
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10Second Count 23 22 22 21 20 19 19 18 18
Beats per Minute 138 132 132 126 120 114 114 108 108
Pulse Count
The pulse count (on your wrist or carotid artery in the neck, taken with two index fingers) is done for ten
seconds, taken a few seconds after you stop exercising. This is for two reasons: (a) 10 seconds is long
enough for accuracy, (b) the pulse count is to approximate your BPM rate at the time you are exercising.
Since heart rate slows as you recover, a longer count isn’t as accurate.
The target is not a magic number, but a general guide. If you’re above average fitness, you may work
quite comfortably a little above that suggested for your age group. The following table is a guide to those
who are keeping fit. Here we are working at about 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
Beats per Minute 156 156 150 144 138 132 132 126 120
Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if you overdo
it. Let it happen naturally as you work through your program. Remember, the target is a guide, not a rule,
a little above or below is just fine. Two final comments: (1) don’t be concerned with day to day variations
in your pulse rate, being under pressure or not enough sleep can affect it;(2) your pulse rate is a guide,
don’t become a slave to it.
Endurance Circuit Training
Cardiovascular endurance, muscle, strength, flexibility and coordination are all necessary for maximum
fitness. The principle behind circuit training is to give a person all the essentials at one time by going
through your exercise program moving as fast as possible between each exercise. This increases the
heart rate and sustains it, which improves the fitness level. Do not introduce this circuit training effect
until you have reached an advanced program stage.