Body Break 16116837 User manual

MAGNETIC RECUMBENT CYCLE
OWNER`S
MANUAL
Model No.
16116837
•Assembly
•Operation
•Exercise
•Parts
•Warranty
CAUTION:
You must read and
understand this
owner’s manual
before operating unit
RETAIN FOR
FUTUREREFERENCE
MAURICE PINCOFFS CANADA INC. 6050 DON MURIE STREET, NIAGARA FALLS, ONTARIO L2E 6X8

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MANUFACTURE’S ONE-YEAR LIMITED WARRANTY
Your BODY BREAK Magnetic Recumbent cycle is warranted for one year from the date of
purchase against defects in material, when used for the purpose intended, under normal
conditions, and provided is receives proper care. Any part found defective or missing 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 units 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 recumbent cycle, shown in figure can be ordered from Maurice
Pincoffs Canada Inc. 6050 DON MURIE STREET, NIAGARA FALLS, 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
1-905-353-8968 or email [email protected] Office hours are from 8:30 AM to
5:00 PM Monday to Friday Eastern Standard Time.
Always include the following information when ordering parts
zModel Number
zName of Each Part
zPart Number of Each Part
TABLE OF CONTENTS
WARRANTY 2 COMPUTER 9-14
SAFETY PRECAUTIONS 3 PARTS LIST & DIAGRAM 15-18
PRE-ASSEMBLY CHECK LIST 4 TROUBLE SHOOTING GUIDE 19
PARTS BAG PACKING LIST 5 TRAINING GUIDELINES 20-22
ASSEMBLY INSTRUCTION 6-8 EXERCISE ROUTINE 23-24

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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 have 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 A PHYSICIAN
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 265 lbs.
WARNING: BEFORE BEGINNING ANY EXERCISE PROGRAM CONSULT YOUR
PHYSICIAN. THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE OF
35 OR PERSONS WITH PRE-EXISTING HEALTH PROBLEMS. READ ALL
INSTRUCTIONS BEFORE USING ANY FITNESS EQUIPMENT. WE ASSUME NO
RESPONSIBILITY FOR PEROSNAL INJURY OR PROPERTY DAMAGE SUSTAINS BY
OR THROUGH THE USE OF THIS PRODUCT.

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PRE-ASSEMBLY CHECK LIST
NO.1 NO.4 NO.11 NO.2
NO.5 NO.25 NO.9 NO.6
NO.10 NO.8 NO.7
PART NO. DESCRIPTION Q’TY
1 Main Frame 1
4 Front Post 1
11/54 Rear Stabilizer w/Leveling End Cap 1
2/55 Front Stabilizer w/Transportation Wheel 1
5 Computer 1
25 Quick Release Knob 1
9/56 Front Handle w/Handle Pulse 1
6 Back Cushion 1
10 Sliding Tube 1
8 Seat Support 1
7 Seat Cushion 1
Inner box 1
Manual 1

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PARTS BAG PACKING LIST
NO. Description QTY
3L Left Pedal
1
3R Right Pedal
1
14 Domed Nut M8 2
16 Flat Washer Φ8 2
26 Carriage Bolt M8*45 2
Allen Key S6
1
Allen Key S13,14,15
1
Above described parts are all the parts you need to assemble this machine. Before
you start to assemble, please check the hardware packing to make sure they are
included.

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ASSSEMBLY 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 unit.
Step 1
Attach the Front Stabilizer (2) to the Main Frame (1), tightened x 2 Carriage Bolt (12), Curve Washer
(13) and Domed Nut (14).
NOTE: Make sure you fasten the bolts securely to avoid shaking and discomfort when cycling.
If the unit is wobbly, turn the leveling caps on the rear stabilizer to level the unit.
Step 2
Attach Left Pedal strap to Left Pedal (3L) which is marked with decal "L". Doing same for the right.
Then attach the Left Pedal and Right Pedal to their appropriate Crank Arm. The right pedal is on the
right hand side of the cycle as you sit on it. Note that the right pedal should be threaded on clockwise
and the left pedal on counter-clockwise.

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Step 3
1) Through the Upper Hand Pulse Wire (20) and Computer Wire (21) from the Front Post (4). Insert
the Front Post (4) into the Main Frame (1), tightened with x4 Curve Washer (13) and x4 Allen Bolt
(15).
2) Connect the Upper Hand Pulse Wire (20) with Upper Hand Pulse Sensor (53). Connect the
Computer Wire (21) with Upper Computer Sensor (23). Place the Computer (5) onto the Front
Post (4), tightened with x2 Screw (17).
Step 4
Attach the Rear Stabilizer (11) to the Sliding Tube (10), tightened with x2 Carriage Bolt (12), x2
Curve Washer (13) and x2 Domed Nut (14).

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Step 5
Insert the Sliding Tube (10) into the Main Frame (1), connect the Upper Hand Pulse Wire (20) with
Middle Hand Pulse Wire (29), tighten with Quick Release Knob (25).
Place the Seat Support Tube (8) onto the Sliding Tube (10), tightened with x4 Allen Bolt (15) and x4
Washer (16).
Step 6
1) Place the Back Cushion (7) and Seat Cushion (9) onto the Seat Support Tube (8), tightened with
x4 Washer (16) & x4 Allen Bolt (15) respectively.
2) Attach the Handlebar (9) to the Seat Support Tube (8), tightened with U type Plate (30), x2 Flat
Washer (31) and x2 Domed Nut (14). Then join the Middle Hand Pulse Wire (29) to the Lower
Hand Pulse Wire (24).
You have completed the assembly of your new upright cycle.
The monitor can only be powered by using the AC adaptor.

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MONITOR INSTRUCTION
The things you should know before exercise
A. Input Power
Plug in the adaptor to the equipment then the computer will produce a beep sound and turn on
the computer at the Manual mode.
B. Program select and setting value
1. Use the UP or DOWN keys to select program mode and then press ENTER to confirm your
exercise mode.
2. In the Manual mode, the computer will use the UP or DOWN keys to set up your TIME,
DISTANCE, CALORIES.
3. Press the START/STOP key to start exercise.
4. When you reach the target, the computer will produce beep sounds and then stop.
5. If you set up more than one target and you would like to reach next target, press
START/STOP key to keep on exercise.
C. Clock Mode:
1. Once you have plugged in the AC adaptor then the LCD will display the Clock mode for you
to input the current hour and minutes. After setting up the clock the monitor will display the
hour-minute and second bar on the screen, it will display the current temperature on the
screen. Press any key to quit the CLOCK mode except the ENTER key.
2. The computer will enter the clock mode when there is no signal for 4 minutes. You can
press ENTER key to switch the clock and temperature at the clock mode or press other
keys to quit the clock mode except the ENTER key.
3. Holding the ENTER and UP keys together for two seconds, you will switch to the CLOCK
mode during the STOP mode. You can set up the TIME by UP or DOWN keys.

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Functions and Features:
1. Quick Start key: Allows you to start the computer without selecting a program. TIME
automatically begins to count up from zero. Use the UP and DOWN keys to adjust the
resistance.
2. TIME: Shows your elapsed workout time in minutes and seconds. Your computer will
automatically count up from 0:00 to 99:59 in one second intervals. You can also program your
computer to count down from a set value by using the UP and DOWN keys. If you continue
exercising once the time has reached 0:00, the computer will begin beeping, and reset itself to
the original time set, letting you know your workout is done.
3. DISTANCE: Displays the accumulative distance traveled during each workout up to a maximum
of 99.9KM/MILE.
4. RPM: Your pedal cadence.
5. SPEED: Displays your workout speed value in KM/MILE per hour.
6. CALORIES: Your computer will estimate the cumulative calories burned at any given time during
your workout.
7. PULSE: Your computer displays your pulse rate in beats per minute during your workout.
8. PULSE RECOVERY: During the START stage, leave the hands holding on grips or leave the
chest transmitter attached and then press “PULSE RECOVERY” key, all function displays will
stop except “TIME”. Time starts counting from 00:60 - 00:59 - - to 00:00. As soon as 00:00 is
reached, the computer will show your heart rate recovery status with the grade F1.0 to F6.0.
1.0 means OUTSTANDING
1.0＜F＜2.0 means EXCELLENT
2.0≦F≦2.9 means GOOD
3.0≦F≦3.9 means FAIR
4.0≦F≦5.9 means BELOW AVERAGE
6.0 means POOR
Note: If no pulse signal input then the computer will show “P” on the PULSE window. If the
computer shows “ERR” on the message window, please re-press the PULSE RECOVERY key
and please make sure your hands are keeping well on the grips or the chest transmitter is
attached well.
Key function:
START/STOP key:
a. Quick Start key function: Allows you to start the computer without selecting a program. Manual
workout only. Time automatically begins to count up from zero.
b. During the exercise mode, press the key to STOP exercise.
c. During the stop mode, press the key to START exercise.
UP key:
a. Press the key to increase the resistance during exercise mode.
b. During the setting mode, press the key to increase the value of Time, Distance, Calories, Age
and select Gender and Program.
DOWN key:
a. Press the key to decrease the resistance during exercise mode.
b. During the setting mode, press the key to decrease the value of Time, Distance, Calories, Age
and select Gender and Program.
ENTER/RESET key:
a. During the setting mode, press the key to accept the current data entry.
b. At the stop mode, by holding this key for over two seconds the user can reset all values to zero
or default value.
c. During setting the Clock, press this key can accept the setting hour and setting minute.
BODY FAT / MEASURE key:
Press the key to input your HEIGHT, WEKGHT, GENDER and AGE then to measure your body
fat ratio.
PULSE RECOVERY key: Press the key to activate heart rate recovery function.

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Program Introduction & Operation:
Manual Program: Manual
P1 is a manual program. User can start exercise by pressing START/STOP key. The default
resistance level is 5. Users may exercise in any desirous of resistance level (Adjusting by UP/DOWN
keys during the workout) with a period of time or a number of calories or a certain distance.
1. Use UP/DOWN keys to select the MANUAL (P1) program.
2. Press the ENTER key to enter MANUAL program.
3. The TIME will flash and you can press UP or DOWN keys to setting your exercise TIME. Press
ENTER key to confirm your desired TIME.
4. The DISTANCE will flash and you can press UP or DOWN keys to setting your target DISTANCE.
Press ENTER key to confirm your desired DISTANCE.
5. The CALORIES will flash and you can press UP or DOWN keys to setting your exercise
CALORIES. Press ENTER key to confirm your desired target.
6 Press the START/STOP key to begin exercising.
Preset Program: Steps, Hill, Rolling, Valley, Fat Burn, Ramp, Mountain, Intervals, Random,
Plateau, Fartlek, Precipice Program
PROGRAM 2 to PROGRAM 13 is the preset programs. Users can exercise with different level of
loading in different intervals as the profiles show. Users may exercise in any desirous of resistance
level (Adjusting by UP/DOWN keys during the workout) with a period of time or a number of calories
or a certain distance.
1. Use UP/DOWN keys to select one of the above programs from P2 to P13
2. Press the ENTER key to enter your workout program.
3. The TIME will flash and you can press UP or DOWN keys to setting your exercise TIME. Press
ENTER key to confirm your desired TIME.
4. The DISTANCE will flash and you can press UP or DOWN keys to setting your target DISTANCE.
Press ENTER key to confirm your desired DISTANCE.
5. The CALORIES will flash and you can press UP or DOWN keys to setting your exercise
CALORIES. Press ENTER key to confirm your desired CALORIES.
6. Press the START/STOP key to begin exercise.
User Setting Program: User 1 and User 2
Program 14 and 15 is the user setting program. Users are free to create the values in the order of
TIME, DISTANCE, CALORIES and the resistance level in 10 columns. The values and profiles will
be stored in the memory after setup. Users may also change the ongoing loading in each column by
UP/DOWN keys, and they will not change the resistance level stored in the memory.
1. Use UP/DOWN keys to select the USER 1 (P14) or USER 2 (p15) program.
2. Press the ENTER key to enter your workout program.
3. The column 1 will flash, and then use the UP/DOWN keys to create your personal exercise profile.
Press ENTER to confirm your first column of exercise profile. The default level is load 1.
4. The column 2 will flash, and then use the UP/DOWN keys to create your personal exercise profile.
Press ENTER to confirm your second column of exercise profile.
5. Follow the above description 5 and 6 to finish your personal exercise profiles. Press ENTER to
confirm your desired exercise profile.
6. The TIME will flash and you can press UP or DOWN keys to setting your exercise TIME. Press
ENTER key to confirm your desired TIME.
7. The DISTANCE will flash and you can press UP or DOWN keys to setting your target DISTANCE.
Press ENTER key to confirm your desired DISTANCE.
8. The CALORIES will flash and you can press UP or DOWN keys to setting your exercise
CALORIES. Press ENTER key to confirm your desired CALORIES.
9. Press the START/STOP key to begin exercise.

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Body Fat Program: Body Fat
Program 16 is a special program design to calculate users’ body fat ratio and to offer a specific
loading profile for users. There are 3 body types divided according to the FAT% calculated.
Type1: BODY FAT% > 27
Type2: 27 ≧BODY FAT% ≧20
Type3: BODY FAT % < 20
The computer will show the test results of FAT PERCENT, BMI and BMR.
Operations:
1. Use UP/DOWN keys to select the BODY FAT (P16) program.
2. Press the ENTER key to enter your workout program.
3. The HEIGHT will flash and you can press UP or DOWN keys to set your HEIGHT. Press ENTER
key to confirm your HEIGHT. The default HEIGHT is 170cm or 5’07” (5feet 7 inches).
4. The WEIGHT will flash and you can press UP or DOWN keys to set your WEIGHT. Press
ENTER key to confirm your WEIGHT. The default WEIGHT is 70kgs or 155lbs.
5. The GENDER will flash and you can press UP or DOWN keys to select your sex. Number 1
means man and number 0 means female. Press ENTER key to confirm your Gender. The default
sex is 1 (MAN).
6. The AGE will flash and you can press UP or DOWN keys to set your AGE. Press ENTER key to
confirm your AGE. The default AGE is 35.
7. Press the START/STOP key to begin body fat measurement. If the window show E on the
window, please make sure your hands are attached well on the grips or the chest belt is touch well
on your body. Then press the START/STOP key again to begin body fat measurement.
8. After finished your measurement, the computer will show the values of BMR, BMI and FAT
PERCENT on the LCD display. Furthermore, the computer will show your own exercise profile for
your body type.
9. Press START/STOP key to begin exercise.
Remarks
1. Sleep Mode:
The computer will enter the sleep mode when there is no signal input and no keys be pressed
after 4 minutes. You can press any key to wake up the computer.
2. BMI (Body Mass Index): BMI is a measure of body fat based on height and weight that applies to
both adult men and women.
3. BMR (Basal Metabolic Rate): Your Basal Metabolic Rate (BMR) shows the number of calories
your body needs to operate. This doesn’t account for any activity, it’s simply the energy needed
to sustain a heartbeat, breathing and normal body temperature. It measures the body at rest, not
sleep, at room temperature.

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LCD Workout Graphics
PRESET PROGRAM PROFILES:
PROGRAM1 PROGRAM2 PROGRAM3
MANUAL STEPS HILL
PROGRAM4 PROGRAM5 PROGRAM6
ROLLING VALLEY FATBURN
PROGRAM7 PROGRAM8 PROGRAM9
RAMP MOUNTAIN INTERVALS
PROGRAM10 PROGRAM11 PROGRAM12
RANDOM PLATEAU FARTLEK
PROGRAM13
PRECIPICE
USER SETTING PROGRAM
PROGRAM14 PROGRAM15
USER1 USER2

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BODY FAT TEST PROGRAMS:
PROGRAM16
BODYFAT(STOPMODE) BODYFAT(STARTMODE)
One of the Following Six Profiles Will Display Automatically after Measuring Your BODY FAT:
Workout Time: 40 minutes Workout Time: 40 minutes Workout time: 20 minutes
Workout Time: 40 minutes Workout Time: 40 minutes Workout time: 20 minutes

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PART LIST:
KEY NO. PART NO. DESCRIPTION QTY
1 1683701 Main Frame 1
2 1683702 Front Stabilizer 1
3L 1683703L Left Pedal 1
3R 1683703R Right Pedal 1
3SL 1683703SL Left Pedal Strap 1
3SR 1683703SR Right Pedal Strap 1
4 1683704 Front Post 1
5 1683705 Computer 1
6 1683706 Back Cushion 1
7 1683707 Seat Cushion 1
8 1683708 Seat Support Tube 1
9 1683709 Front Handlebar 1
10 1683710 Sliding Tube 1
11 1683711 Rear Stabilizer 1
12 1683712 Carriage Bolt M8*73 4
13 1683713 Curve Washer Φ19*Φ8.2*R30 8
14 1683714 Domed Nut M8 6
15 1683715 Allen Bolt M8*16 18
16 1683716 Flat Washer Φ8 12
17 1683717 Screw M5*10 2
18 1683718 Bushing Φ22*Φ17.25 1
19 1683719 Plastic Bushing 1
20 1683720 Upper Hand Pulse Wire 2
21 1683721 Computer Wire 1
22 1683722 Flywheel 1
23 1683723 Upper Computer Sensor 1
24 1683724 Lower Hand Pulse Wire 2
25 1683725 Quick Release Knob 1
26 1683726 Carriage Bolt M8*45 2
27 1683727 Spring Washer Φ8 2
28 1683728 Belt 1
29 1683729 Middle Hand Pulse Wire 2
30 1683730 U type Plate 1
31 1683731 Flat Washer Φ16*Φ8.5*1.2 2

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KEY NO. PART NO. DESCRIPTION QTY
32 1683732 Allen Bolt M6*15 4
33 1683733 Axle for Pulley 1
34 1683734 Pulley 1
35 1683735 Spring Washer Φ17 1
36 1683736 Nylon Lock Nut M6 4
37 1683737 Bearing Φ17*Φ40*12 2
38 1683738 France Nut M10*1.25 2
39 1683739 Motor 1
40 1683740 Screw M4*10 4
41 1683741 Washer OD8*ID4*1.0T 4
42 1683742 Screw M3*10 2
43 1683743 Reed Switch 1
44 1683744 Spring Φ15*Φ1.6*43 1
45 1683745 Magnet Holder 1
46 1683746 Spring Washer Φ12 2
47 1683747 Axle for Magnet Holder Φ12*38 1
48 1683748 France Nut M10*1 2
49 1683749 Eye Bolt M6*36 2
50 1683750 U Plate 2
51 1683751 Nut M6 2
52 1683752 Nut M10*1 2
53 1683753 Upper Hand Pulse Sensor 1
54 1683754 Leveling End Cap 2
55 1683755 Transportation Wheel 4
56L 1683756L Foam 1
56R 1683756R Foam 1
57 1683757 End Cap for Handlebar 2
58 1683758 Hand Pulse Sensor 2
59L 1683759L Left Crank Arm 1
59R 1683759R Right Crank Arm 1
60L 1683760L Left Chain Cover 1
60R 1683760R Right Chain Cover 1
61 1683761 DC Motor 1
62 1683762 Power Wire 1
63 1683763
Ring ￠13 1
64 1683764 Adaptor 1

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KEY NO. PART NO. DESCRIPTION QTY
65 1683765 Philip Screw ST3.5*10 8
66 1683766 Philip Screw ST5*20 8
67L 1683767L Crank Cover Left 1
67R 1683767R Crank Cover Right 1
68 1683768 Tension Cable 1
69 1683769 Hex Head Bolt M6*55 1
70 1683770 Nut M6 1

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DIAGRAM

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TROUBLE SHOOTING
Problem Cause Correction
Monitor does not
display
Adaptor not plug in Plug in adaptor
No speed or distance
displays on the monitor
Gear box not connecting
properly
Securely plug sending unit into
extension wire and the back of the
monitor
Sending unit not working
properly
Replace sending unit
Monitor not working properly Replace monitor
No tension Tension control cable not
connected
Securely plug tension control cable into
the extension tension control cable
Magnetic wheel not working
properly
Replace magnetic wheel
Heart rate not
displaying
Pulse wire not connected not
connected
Securely plug wires into the back of the
monitor
Hand pulse defective Replace hand pulse grip or ear clip
Monitor not working properly
Replace monitor
Grinding Crank bearing defective Replace crank bearings
Idler pulley defective Replace idler pulley
Mag wheel defective Replace magnetic wheel
Squealing V-belt slipping Adjust 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:
xIncreased capacity for physical work (strength endurance)
xIncreased cardiovascular (heart and arteries/veins) and respiratory efficiency
xDecreased risk of coronary heart disease
xChanges in body metabolism, e.g. losing weight
xDelaying the physiological effects of age
xPhysiological 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.