Body Break 16116865-1 User manual

OWNER SMANUAL
MODELNO.
16116865-1
lAssembly
lOperation
lTrouble –Shooting
lParts
lWarranty
CAUTION:
You mustreadand
understandthisowner s
manualbeforeoperating
unit.
RETAINFOR
FUTUREREFERENCE
MAURICEPINCOFFSCANADAINC. 6050 DONMURIESTREET,NIAGARAFALLS,ONTARIO
L2E6X8
MAGNETICRECUMBENTCYCLE
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MANUFACTURE S ONE-YEARLIMITEDWARRANTY
YourBODYBREAK cycleiswarranted foroneyearfromthe dateof purchaseagainst
defectsinmaterial, when usedforthe purposeintended, undernormalconditions,and
provided isreceivespropercare. Anypartfound defectiveormissing willbe sent at
no cost when returned inaccordancewiththe termsof thiswarranty.
Thiswarrantyisnot transferableandisextended onlytothe originalowner.
The warrantyshallnot applytoexercisecyclesunitswhichare(1)used forcommercial
orotherincomeproducing purposes, or(2)subject tomisuse, neglect, accident or
unauthorized repairsandalterations.
Thiswarrantyprovided hereinisinlieu ofallotherexpress warranties.Anyimplied
warranties,including anyimpliedwarrantiesofmerchantabilityorfitness forparticular
purpose,arelimited indurationtothefirst12 monthsfromthe dateof purchase.Allother
obligationsorliabilities,including liabilityforconsequentialdamages, areherebyexcluded.
REPAIRPARTSAND SERVICE
Allof thepartsforthe exercisecycle, showninfigurecan be ordered fromMauricePincoffs
Canada Inc.6050 DONMURIESTREET, NIAGARAFALLS, ONTARIO L2E6X8.When
orderingparts, thepartswillbe sent andbilledat the current prices.Pricesmaybe subject
tochangewithout notice. Check ormoneyordermust accompanyallorders. Standard
hardwareitemsareavailableat yourlocalhardwarestore.
Toensureprompt and correct handling ofanyerrors, ortoansweranyquestions,please
callourTollFree number: 1-888-707-1880,orlocalnumber1-905-353-8955 orfax
1-905-353-8968 oremail [e-mail] Officehoursarefrom8:30 AMto
5:00 PMMondaytoFridayEasternStandardTime.
Always include the followinginformation whenorderingparts
lModelNumber
lNameof EachPart
lPart Numberof EachPart
TABLEOFCONTENTS
WARRANTY 2MONITORINSTRUCTIONS12-13
SAFETYPRECAUTIONS 3PARTSLIST&DIAGRAM 14-16
PRE-ASSEMBLYCHECKLIST 4TROUBLESHOOTING GUIDE17
PARTSBAGPACKING LIST5TRAINING GUIDELINES 18-22
ASSEMBLYINSTRUCTION6-11
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SAFETYPRECAUTIONS
Thankyouforpurchasing ourproduct. Even though wego togreateffortstoensurethe
qualityof eachproduct weproduce, occasionalerrorsand /oromissionsdooccur. Inany
eventshouldyoufindthisproduct tohaveeitheradefectiveoramissingpartpleasecontact
usforareplacement.
Thisproduct hasbeen designedforhomeuseonly. Productliabilityand guarantee
conditionswill notbeapplicabletoproductsbeingsubjectedtoprofessionaluseorproducts
beingused inagymcenter.
Thisexerciseequipment wasdesignedand built foroptimumsafety. However, certain
precautionsapplywheneveryouoperateapieceofexerciseequipment. Besuretoreadthe
entiremanualbeforeassemblyand operation of thismachine.Also, pleasenotethe
followingsafetyprecautions:
1. Read the OWNER’SOPERATING MANUALand allaccompanying literatureand
followit carefullybeforeusing yourcycle.
2. If dizziness, nausea, chest pains, oranyotherabnormalsymptomsareexperienced
whileusingthisequipment, STOPthe workout at once. CONSULTAPHYSICIAN
IMMEDIATELY.
3. Inspect yourexerciseequipment priortoexercising toensurethat allnutsand bolts
arefullytightened beforeeachuse.
4.The cyclemust be regularlycheckedforsignsof wearand damage.Anypart found
defective, must be replacedwithanewpart fromthe manufacturer.
5.Fitness equipment mustalways be installed onaflatsurface,donotplacethe uniton
alooserugorunevensurface. It isrecommended tousean equipmentmat to
prevent the unitfrommoving whileitisbeingused, whichcouldpossiblyscratchor
damage the surfaceof yourfloor.
6. Nochangesmust be made whichmight compromisethe safetyof the equipment.
7. Keep children and petsawayfromthisequipment at all timeswhileexercising.
8. It isrecommended tohaveaminimumof 2’safeclearanc
earound the exerciseequipment
whileinuse.
9. Warmup 5to10 minutesbeforeeachworkoutand cooldown5to10 minutesafterward.
Thisallowsyourheart ratetograduallyincreaseand decreaseand willhelpprevent you
fromstraining muscles.
10.Neverholdyourbreathwhileexercising. Breathingshouldremainat anormalratein
conjunction withthe levelof exercisebeing performed
11.Always wearsuitableclothing andfootwearwhileexercising. Donot wearloosefitting
clothingthatcouldbecomeentangledwiththemoving partsof yourcycle.
12. Caremust be taken when lifting ormoving theequipment, soasnot toinjureyourback.
Always useproperlifting techniques.
13.Userweight shouldnotexceed 265 lbs.
WARNING: BEFOREBEGINNINGANYEXERCISE PROGRAMCONSULTYOUR
PHYSICIAN.THISISESPECIALLYIMPORTANTFORINDIVIDUALSOVERTHEAGEOF
35 ORPERSONSWITHPRE-EXISTING HEALTHPROBLEMS. READALL
INSTRUCTIONSBEFOREUSINGANYFITNESS EQUIPMENT.WEASSUMENO
RESPONSILITYFORPEROSNALINJURYORPROPERTYDAMAGESUSTAINEDBY
ORTHROUGHTHEUSE OFTHISPRODUCT.
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PRE-ASSEMBLYCHECKLIST
Mainframe(1)
Front stabilizerw/ transportationwheels(4/13)
Rearstabilizerw/ levellingcaps(4A/18)
Handlebar(16)w/hand pulse(64)
Handlebarpost (2)
Fronthandlebar(10)
Back cushion(60)w/ 4bolts(62)
Seat(9)w/4bolts(62)
Carriagetube(5) Seatbracket (3)
Seat supporttube (67) Monitor(15)
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PARTS BAGPACKINGLIST
NOTE:
Abovedescribed partsareall thepartsyouneed toassemblethismachine. Beforeyou
start toassemble, pleasecheckthe hardwarepacking tomakesuretheyareincluded.
M8*60mm HexHead Carriagebolt
(SparePartsNo. 19)x5PCS
Screwdriver,13mm*15mm*17mm x1PC
MultiHexToolWithPhillips
6mm AllenWrenchx1PC
1
2
3
5
4
M6*16mm Washer/black
M6*15mm PhillipsScrew/black
(SparePartNO.#62 )x8PCS
(SparePartNO.#63 )x8PCS
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ASSEMBLYINSTRUCTION
Thismanualisdesigned tohelpyoueasilyassemble, adjust and usethismachine.Please
read thismanualcarefully.Forthe sakeof familiarizing yourself withthepartsidentified in
the instruction, firststudythe overviewdrawing.
Set allpartsinacleararea on the floorandremovethe packing material. Refertothe parts
list forhelptoidentifythe parts.
It willtaketwopeopletoassemblethe unit.
STEP1.ATTACHING THESTABILIZERS
nAttachthe front stabilizer(4)withtwotransportationwheels(13)tothe mainframe(1),
secureusingtwocarriage bolts(19).
nAttachthe rearstabilizer(4A)withtwo levellingcaps(18)totherearofthe mainframe
(1), secureusingtwocarriagebolts(19).
NOTE: Ensurethe boltsarefastened securely.
If the unitiswobblyusethe levelingcap ontherearstabilizertolevelthe unit.
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STEP2.ATTACHING THEHANDLEBAR
§Attachthe handlebarwithhandpulse(16)toseat bracket (3).Secureusing twohex
head bolts(73)twowashers(49)andtwolocknuts(50).
§Attachthe seat(9)tothe seat bracket(3).Secureusingfourwashers(63)and four
screws(62)foundon the back of the seat (9).
§Attachthe seat cushion (60)tothe seat bracket (3).Secureusingfourwashers(63)
and fourscrews(62)found on theback ofthe seat cushion (60).
§Turnthe locking knob (36)counterclockwisetoloosen.Pullthe locking knob(36)out to
insert the seat carriage(5)intotheseatbracket (3).Releasethelocking knob (36)so
thatit springsintothe holeinthe seat carriageand turnclockwiseuntiltight.
NOTE: Ensuretheboltsarefastened securely.
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STEP3.ATTACHING THESEATCARRIAGEANDSEATSUPPORTBRACKET
nConnect thehand pulsewire(64)intothebackhand pulseextensionwire(53).
nAttachthe seat support tube(67)tothemainframe(1).Secureusingtwohexhead
bolts(29),twowashers(49)andtwolocknuts(50).
nConnect theback hand pulseextensionwire(53)intothe hand pulseextensionwire
(57).
nInsert thecarriage tube (5)intothe mainframe(1).Secureusingthreehexhead
screws(55)and threewashers(49).
NOTE:Ensurethat the hand pulsewiredoesnot getpinched.
nAttachthe seat support tube(67)totherearof the carriage tube (5).Secureusing
one hexhead screw(55)andone washer(49).
NOTE: Ensurethe boltsarefastened securely.
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STEP4.ATTACHING THEPEDALS
nAttachthe pedalstraps(30A/31A)tothe pedals(30 / 31).
nAttachthe rightand leftpedals(30 / 31)totheleft crankarm (82) and right crank
arm (83)
NOTE: Theend withthe adjustableholesmust be set outwards.The pedalsand crank
armsaremarked withR&L.Therightpedalshouldbe threaded onclockwiseand
the left shouldbe threadedcounter-clockwise.
STEP5.ATTACHING THEFRONTHANDLEBAR
Attachthe front handlebar(10)tothe handlebarpost(2). Secureusing three hexhead
bolts(55) and three washers(56).
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STEP6ATTACHING THEHANDLEBARPOST
nConnect thehand pulseextension wire(57)tothe upperextension hand pulse
wire(66).
nConnect thegearboxw/wire(8)totheextension gearboxwire(58).
nSlide the handlebarpost (2) intothe mainframe(1).Secureusing five hexhead bolts
(55)and five curved washers(56).
STEP7ATTACHING THEMONITOR
nConnect theextensionsgearboxwire(58)tothe back ofthe monitor(15).
nConnect theupperhandpulseextension wire(66)tothe back of themonitor(15).
nAttachthe monitor(15)tothe handlebarpost (2), secureusing fourscrews(39)
whicharefound onthe back of the monitor
NOTE: Beforeattaching the computertothehandlebarpost, pleaseensurethe wire
issafelytucked inside the openingof the handlebarpost. Thiswillensurethat the
monitorslideson easilyand avoidspinchingthe wire.
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ThemonitorcanonlybepoweredbyusingtheAC adapter(75).
You havecompletedtheassemblyofyournew recumbentcycle.
(75)
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MONITORINSTRUCTIONS
FUNCTIONBUTTON
ENTER: Turntoselect functionsbetweenmanualmode,Programmode, usermodem,
targetheartratecontrolmode,time,speed,distance, caloriesand pulse.
Press toacceptthefunctionsortarget value.
Turntoincreaseordecreasethetensionlevel.
RESET:Press toreset yourpreset valuetozero.
Press andholdforthree secondstoresetall valuestozero.
START/STOP:Press tostart orstopyourexerciseprogram.
RECOVERY:PresstohavetherecoverygradewithF1toF6readout.
FUNCTION:
Time: Showsyourelapsedworkout timeupto99:59
Countsdownfromyourpreset target timeto00:00 duringyourworkout
Speed/RPM: Displays betweenthecurrent speedupto99.9kmandthecurrent rotation
perminute.
Distance: Displays thecumulativedistancetraveled duringyourworkout upto99.9KM
Countsdownfromyourpreset target timeto0.0during yourworkout.
Calorie: Displays betweenthecumulativecaloriesburnedatanygiventimeduring
yourworkout upto999kcalandthewatt/RPM.
Countsdownfromyourpreset target calorieto0cal.
Note:Thisisarough guide used forcomparisonofdifferentexercise
sessions, whichcannotbe usedformedicalpurposes.
Grippedpulse The monitorwill displaytheuser’scurrentheart rateinbeatsperminute
duringthe workout. Bothhandsmust holdthegripped pulseforaheart rate
reading duringyourworkout.
You maypresetyourtargetpulse.Thecomputerwill alarm toremindyouas
soonasyourcurrentheart ratehasachievedat thepreset figure.
Note:Thisdataisaroughguideusedforcomparison ofdifferentexercise
sessions, whichcannotbe usedformedicalpurposes.
Watt: Displays currentwatt figures.
Recovery: Yourcomputerisequippedwitharecoveryprogramtomonitoryourheartrate
recovery.Afteryourworkout, presstherecoverybuttonandkeepboth
handsonthegrippedpulse.Thecomputerwill ceasemonitoringall
functionsexcept timewhichwill commencecountdownfrom00:60 to00:00.
Oncezeroisreachedthe pulsefunction will displayagradebetween F1toF6.
F1beingthe bestandF6beingthe worst readingyou canreceive.Press
therecoverybuttontoreturntothemaindisplay.
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Program:Thereareatotalof 12pre-setprograms,1manualprogram, 1userprogram,
andheartratecontrolprogramtoselectfrom.Turnthemodebuttonto
selectthedesiredprogramthenpress themodekeytoaccept. Each
programisdividedinto20segments. Inuserprogramyouneed tosetthe
loadlevelforeachsegment.
Temperature: Displays theroomtemperatureinsleepmode.
Calendar: Displays thedateinsleepmode.
Clock: Displays thetimeinsleepmode.
MONITORFUNCTION:
Howtoset the calendarandtime:
Turnthe enterkeytosettheyearpress entertoacceptthe value.
Turnthe enterkeytosetthemonth,press entertoacceptthevalue.
Turnthe enterkeytosettheday, press entertoacceptthevalue.
Turnthe enterkeytosetthehour,press entertoacceptthe value.
Turnthe enterkeytosettheminutes, press entertoacceptthevalue.
Howtochooseyourprogram.
1. Turnthe enterkeytochooseyourexerciseprogram.
2. Press theenterkeytoacceptyourchosen program.
Howtopresettime,distance, caloriesandgrippulse
1.Turnthe enterkeyuntil yourdesired numberisdisplayed
2.Press theset keytoaccept thevalue.
The monitorwill countdownfromyourpreset valueonceyoustart exercising.
The monitorwill beepfor10secondstoindicatethecompletion ofyourpresetvalue.Themonitor
will nowstarttocount up.
Monitor:
Press start tostartyourexerciseorturntheenterkeytoset thetime,distance, calorieorpulse.
Press theenterkeytoacceptthe value.Press start tobeginyourexerciseprogram.
Watt:
When pre-settingthewatt,the tensionwill adjustaccordingtothespeed andthewatt valueyouset.
Program:
Turntheenterkeytochooseoneofthe12pre-setprogramsandpressthemodekeytoaccept the
pre-setprogram..Eachprogramhas20 segments,whichisdivided bytimealternatives.Press
start tobeginyourexerciseprogramorturnthe modekeytoset the time, distance, calorieorpulse.
Press themode keytoacceptthevalue.Press start tobeginyourexerciseprogram.
User:
You can setyourownprofileprogram.Turnthe enterkeytosetyourtensionlevel,then pressthe
enterkeytoacceptthevalue.You will needtorepeatthesetwostepsforeachofthe 20 segments.
Press start tobeginyourexerciseprogram.
HeartRateControl:
Turnthe enterbuttontoset yourage.Press theenterbuttontoaccept thevalue.Turntheenter
buttontoselectyourtargetheart rate:55%,75%or90%.Press theenterbuttontoaccept the
value.Press start tobeingyourexerciseprogram.
REMARKS
Monitoratthebackof themonitor.
1. The monitorcanbe changedtoKMorMiles.Pushthe switchtoselect scalefoundat
theback ofthemonitor.
2. The monitorwill turnonautomaticallybypressinganykeyorwhenyoustartpedaling.
3. The monitorwillturnoffautomaticallyif no signalisdetectedforfourminutes.
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PARTLIST
KEY# PARTNO.
DESCRIPTION Q TY
1 86501-1 MainFrame 1
2 86502-1 HandlebarPost 1
3 86503 Seat Bracket 1
4 86504-1 FrontStabilizer 1
4A 86504A-1 RearStabilizer 1
5 86505 Seat Carriage 1
7 86507 Mag Brake 1
8 86508 GearBoxW/Wire 1
9 86509 Seat 1
10 86510-1 Front Handlebar 1
13 86513-1 TransportationWheel 2
15 86515 Monitor 1
16 86516 Handlebar 1
17 86517 Foamgrip 2
18 86518-1 Levelling caps 2
19 86519 M8x60mm HexHeadcarriagebolt 5
29 86529 M8x100mm HexHead Bolt2
30 86530 Left Pedal 1
30A 86530A Left PedalStrap 1
31 86531 RightPedal 1
31A 86531A RightPedalStrap 1
32 86532 WirePlug 1
33 86533 RearSleeve 2
34 86534 Magnet 1
35 86535 V-Belt 1
36 86536 Locking Knob 1
37 86537 50x50 SquareCap 1
38 86538 SensorWirewithSensor
1
39 86539 M5x10mm MetalScrew 6
40 86540 Eyebolt6X40mm 3
41 86541 Adjustment Channel 2
42 86542 3/8”x26mm CapNut 2
43 86543 M6HexNut 4
44 86544 M10x19mm Washer 2
45 86545 BeltTension Bracket 1
46 86546 IdlerPulley 1
47 86547 WireClamp 1
48 86548 M8x30mm HexHeadScrew 1
49 86549 M8x19mm BlackWasher 9
50 86550 8mm Locknut(thick)6
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KEY# PARTNO.
DESCRIPTION Q TY
51 86551 Spring 1
52 86552 TP3x8mm Screw 2
53 86553 Back Handpulseextensionwire 1
54 86554 M8x20mm Carbon HexHeadbolt 1
55 86555 M8x15mm HexHeadbolt 12
56 86556 M8x18mm CurvedWasher 8
57 86557 Handpulseextensionwire 1
58 86558 Extensiongearboxwire 1
59 86559 50x60 PlasticInnerBushing 2
60 86560 Seat cushion 1
61 86561 DC PowerCord 1
62 86562 M6x15mm MetalScrew 8
63 86563 M6x16mm BlackWasher 8
64 86564 Handpulsewire 2
65 86565 1 “Ball Plug 4
66 86566 Upperextensionhandpulsewire 1
67 86567-1 Seat supporttube 1
68 86568 TP4x12mm Screw 2
69 86569 M8x20mm BlackHexHeadbolt 1
70 86570 TP4x16mm Screw 7
71 86571 TP5x50mm Screw 7
72 86572 8mm Locknut(thin) 1
73 86573 M8x45mm HexHeadScrew 2
74 86574 30x60 EndCap 1
75 86575 Adapter 1
76 86576 Pulley 1
77 86577 BottomLeftHousing 1
78 86578 BottomRight Housing 1
79 86579 M6x16mm HexHeadBolt 4
80 86580 PulleyAxle 1
81 86581 6mm NylonNut 4
82 86582 Left CrankArm 1
83 86583 Right CrankArm 1
84 86584 CrankCap 2
85 86585 M10xP1.25RCapNut 2
86 86586 8x12.5x10.5LSpacer 1
87 86587 CrankNut 1
88 86588 17x22x1Washer 3
89 86589 #6003PreciseBearing 2
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DIAGRAM
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TROUBLE SHOOTING
Problem Cause Correction
Monitordoesnot
display Adaptornot plug in Plug inadaptor
No speed ordistance
displayson the monitor Gearboxnot connecting properly Securelyplug sending unit into extension wireand the back of the
monitor
Sending unit notworking
properly Replacesending unit
Monitornotworking properly Replacemonitor
No tension Tension controlcablenot
connected Securelyplug tension controlcable intothe extension tension control
cable
Magneticwheelnotworking
properly Replacemagneticwheel
Heart ratenot
displaying Pulsewirenot connected not connected Securelyplug wiresintothe back of the monitor
Hand pulsedefective Replacehand pulsegriporearclip
Monitornotworking 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 of themostimportant factorsintheoverall healthof anindividual.Listed amongits
benefitsare:
žIncreasedcapacityforphysicalwork(strengthendurance)
žIncreasedcardiovascular(heartandarteries/veins)andrespiratoryefficiency
žDecreasedrisk of coronaryheartdisease
žChangesinbodymetabolism,e.g. losingweight
žDelayingthephysiologicaleffectsofage
žPhysiologicaleffects, e.g.reduction instress, increaseinself-confidence, etc.
BasicComponentsofPhysicalFitness
Therearefourall encompassingcomponentsofphysicalfitness andweneedtobrieflydefineeach
andclarifyitsrole.
Strengthisthe capacityofamuscletoexertaforceagainstresistance.Strengthcontributesto
powerandspeedand isof greatimportancetoamajorityof sportspeople.
MuscularEnduranceisthecapacitytoexertaforcerepeatedlyoveraperiodoftime,e.g.itis
thecapacityofyourlegstocarryyou10Kmwithout stopping.
Flexibilityisthe range ofmotionaboutajoint. Improvingflexibilityinvolvesthestretchingof
musclesandtendonstomaintainorincreasesuppleness,andprovidesincreasedresistanceto
muscleinjuryorsoreness.
Cardio-RespiratoryEnduranceisthemostessentialcomponentofphysicalfitness. It istheefficient
functioningof theheartandlungs
AerobicFitness
The largestamount ofoxygenthatyoucan useperminuteduringexerciseiscalled yourmaximum
oxygen uptake(MVo2).Thisisoften referredtoasyouraerobiccapacity.
The effortthatyoucanexertoveraprolonged periodoftimeislimited byyourabilitytodeliver
oxygen totheworkingmuscles.Regularvigorousexerciseproducesatraining effectthatcan
increaseyouraerobiccapacitybyasmuchas20to30%.AnincreasedMVO2indicatesan
increasedabilityofthehearttopumpblood,of thelungstoventilateoxygenandof themusclesto
takeupoxygen.
AnaerobicTraining
Thismeans “withoutoxygen”andistheoutputofenergywhentheoxygensupplyisinsufficientto
meetthebody’slongterm energydemands. (Forexample,100metersprint).
TheTraining Threshold
Thisisthe minimumlevelof exercisewhichisrequired toproducesignificantimprovementsinany
physicalfitnessparameter.
Progression
Asyourbecomefitter,ahigherintensityof exerciseisrequiredtocreatean overloadandtherefore
providecontinued improvement
Overload
Thisiswhereyouexerciseatalevelabovethat whichcan be carried out comfortably. The intensity,
durationandfrequency ofexerciseshouldbeabovethetrainingthresholdand shouldbegradually
increasedasthebodyadaptstotheincreasing demands.Asyourfitnesslevelimproves,sothe
trainingthresholdshouldberaised.
Workingthroughyourprogramand graduallyincreasingtheoverloadfactorisimportant.
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Specificity
Differentformsofexerciseproducedifferentresults.Thetypeofexercisethatiscarriedoutis
specificbothtothemusclegroupsbeingusedand totheenergysourceinvolved.
Thereislittletransferoftheeffectsof exercise,i.e.fromstrengthtrainingtocardiovascularfitness.
Thatiswhyit isimportant tohaveanexerciseprogramtailored toyourspecificneeds.
Reversibility
Ifyoustopexercising ordo notdo yourprogramoftenenough,youwill losethe benefitsyou have
gained. Regularworkoutsarethekeytosuccess.
WarmUp
Everyexerciseprogramshouldstartwithawarmup wherethe bodyispreparedforthe effortto
come. It shouldbegentleandpreferablyusethe musclestobeinvolvedlater.
Stretchingshouldbeincludedinbothyourwarm up andcooldown,andshouldbeperformedafter
3-5minutesof lowintensityaerobicactivityorcallisthenictypeexercise.
WarmDownorCoolDown
Thisinvolvesagradualdecreaseinthe intensityof the exercisesession. Followingexercise,alarge
supplyof bloodremainsinthe workingmuscles. If it isnot returnedpromptlytothecentral
circulation,poolingof bloodmayoccurinthemuscles
HeartRate
Asyou exercise,sotherateatwhichyourheartbeatalsoincreases.Thisisoftenusedasa
measureoftherequiredintensityofexercise.Youneedtoexercisehardenoughtocondition your
circulatorysystem, andincreaseyourpulserate,butnotenoughtostrainyourheart.
Yourinitiallevelof fitnessisimportantindevelopinganexerciseprogramforyou.Ifyou arestarting
off,youcanget agoodtrainingeffect withaheart rateof110-120beatsperminute(BPM). If you are
fitter, you will needahigherthresholdof stimulation.
Tobeginwith,youshouldexerciseatalevelthatelevatesyourheartratetoabout65to70%ofyour
maximum.Ifyoufindthisistooeasy,youmaywanttoincreaseit, butitisbettertolean on the
conservativeside.
Asaruleofthumb, themaximumheart rateis220minusyourage. Asyou increaseinage, soyour
heart, likeothermuscles, losessomeof itsefficiency.Someof itsnaturallossiswonbackasfitness
improves.
The followingtableisaguidetothosewho are “startingfitness”.
Age25 30 35 404550 556065
Target heartRate
10SecondCount23 22 22 212019 191818
BeatsperMinute138132132 126 120 114 114 108 108
PulseCount
Thepulsecount(onyourwristorcarotidarteryintheneck,takenwithtwoindexfingers)isdonefor
ten seconds, taken afewsecondsafteryoustop exercising. Thisisfortworeasons: (a)10 seconds
islongenoughforaccuracy,(b)thepulsecountistoapproximateyourBPMrateatthetimeyouare
exercising.Sinceheartrateslowsasyourecover,alongercount isn’tasaccurate.
Thetargetisnotamagicnumber,butageneralguide.Ifyou’reaboveaveragefitness,youmay
workquitecomfortablyalittleabovethat suggestedforyouragegroup.
The followingtableisaguidetothosewhoarekeepingfit.Hereweareworkingatabout80%of
maximum.
Age25 30 354045 50556065
Target heartRate
10 SecondCount2626 252423 22 222120
BeatsperMinute156156150 144 138 132132126120
Don’tpushyourselftoohardtoreachthefigureson thistable.Itcan beveryuncomfortableifyou
overdoit. Letithappennaturallyasyouworkthroughyourprogram.Remember,thetargetisa
guide,not arule, alittleaboveorbelowisjustfine.
Twofinalcomments:(1)don’t beconcernedwithdaytodayvariationsinyourpulserate, beingunder
pressureornotenough sleepcanaffectit;(2)yourpulserateisaguide,don’tbecomeaslavetoit.
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CUSTOMERSERVICE1-888-707-1880 MAURICEPINCOFFSCANADA 2008
20
Endurance CircuitTraining
Cardiovascularendurance,muscle,strength,flexibilityand coordination areall necessaryfor
maximumfitness.The principlebehindcircuittrainingistogiveapersonall theessentialsatone
timebygoingthroughyourexerciseprogrammoving asfastaspossiblebetweeneachexercise.
Thisincreasestheheartrateandsustainsit, whichimprovesthefitnesslevel.Donotintroducethis
circuit trainingeffectuntil youhavereachedanadvanced programstage.
BodyBuilding
IsoftenusedsynonymouslywithstrengthtrainingThefundamentalprincipalhereisOVERLOAD.
Here,the muscleworks againstgreaterloadsthanusual.Thiscanbedonebyincreasing theload
you areworkingagainst.
Patronization
Thisisthe term usedtovaryyourexerciseprogramforbothphysiologicalandpsychological
benefits.Inyouroverall program, you shouldvarytheworkload, frequencyandintensity.The body
respondsbettertovarietyandsodoyou. Inaddition,whenyoufeelyourself getting “stale’,bringin
periodsof lighterexercisetoallowthebodytorecuperateandrestoreitsreserves.Youwill enjoy
yourprogrammoreand feelbetterforit.
MuscleSoreness
Forthefirstweekorso,thismaybetheonlyindicationyouhavethatyouareonanexercise
program.This,of course,doesdependonyouroverall fitnesslevel.Aconfirmationthatyouareon
the correctprogramisaveryslightsorenessinmost majormusclegroups. Thisisquitenormaland
will disappearinamatterofdays.
Ifyou experiencemajordiscomfort, youmaybe on aprogramthatistooadvancedoryouhave
increasedyourprogramtoorapidly.
IfyouexperiencePAINduringorafterexercise,yourbodyistellingyoursomething.
Stopexercisingandconsult yourdoctor.
WhattoWear
Wearclothingthatwill notrestrictyourmovementinanywaywhileexercising.Clothesshouldbe
lightenoughtoallowthebodytocool.Excessiveclothingthatcausesyoutoperspiremorethanyou
normallywouldwhileexercising,givesyou no advantage.Theextraweightyouloseisbodyfluid
andwill be replacedwiththe nextglassofwateryou drink.Itisadvisabletowearapairofgymor
running shoesor “sneakers”.
Breathing during Exercise
Donotholdyourbreathwhileexercising.Breathenormallyasmuchaspossible. Remember,
breathinginvolvesthe intakeanddistributionof oxygen, whichfeedstheworking muscles.
Restperiods
Onceyoustartyourexerciseprogram,you shouldcontinuethrough totheend.Donotbreakoff
halfwaythroughandthenrestartatthesameplacelateronwithoutgoingthroughthewarm-up
stageagain.
The restperiodrequiredbetweenstrengthtraining exercisesmayvaryfrompersontoperson.This
will dependmostlyonyourleveloffitness andtheprogramyouhavechosen.Restbetween
exercisesbyall means,butdonotallowthistoexceedtwominutes. Most peoplemanagewithhalf
minutetooneminuterestperiods
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