Body Craft SCT400g User manual

SCT400g
Seated Elliptical Trainer

CONGRATULATIONS! And THANK YOU for selecting the
BODYCRAFT SCT400g Seated Elliptical Trainer! Your choice
reflects a wise investment in you and your family’s health
and wellness. We hope you use it for many healthy years!
For your safety and benefit, please read this entire manual. Please keep the manual in a
convenient place for quick reference when needed.
Bodycraft offers a complete array of high quality fitness equipment. Please refer to our web
site at www.bodycraft.com to view more ways to enhance your lifestyle.
Your Bodycraft SCT400g has all the quality and design elements to make your workout
extremely efficient and comfortable. Your new Seated Elliptical Trainer is a serious
cardio fitness machine that will keep you motivated, challenged and within reach of your
fitness goals. The Bodycraft S CT400g will provide an efficient, low impact cardiovascular
workout that will help improve energy levels and your quality of life.
Cardiovascular training is
vital for all ages and the Bodycraft SCT400g will provide an effective workout, producing
results that will encourage you to reach your fitness goals and maintain the body you
have always wanted. Spending 15 to 30 minutes a day, three times a week is all you
need to start seeing the benefits of a regular exercise program.
As a premium exercise equipment manufacturer we are committed to your complete
satisfaction. If you have questions, suggestions or find missing or damaged parts, we
guarantee your complete satisfaction through our authorized dealer network or by contacting
us directly. Please call your local dealer or Bodycraft.
Phone: [phone]am - 5pm EST Email: [email protected]
Recreation Supply, Inc.
7699 Green Meadows Dr.
Lewis Center, OH 43035
Purchaser’s Reference Information:
IT IS IMPERATIVE THAT YOU FILL IN
THE FOLLOWING INFORMATION AND
REFER TO IT SHOULD THE NEED FOR
SERVICE ARISE.
Product Name: SCT400g Elliptical Cross Trainer
Serial Number: SC _ _ _ _ _ _ _ _ _ _ _ _
Proof of purchase must be supplied to validate warranty and the product must have
been registered with Bodycraft via online at www.bodycraft.com or by calling 800990-
5556 or 7409652442 M-F 9 a.m. 5 p.m. EST.
Serial #

Product Safety ………………………….…………………………….. 1
Parts Drawing & Contents………………………………...………….. 2
Hardware & Tools …………………………………………………… 3
Assembly ……………………………………………….…………….. 4
Troubleshooting & Adjustment ……………………………..…… 9
Stretching ……………………………………………………………... 11
Computer Operation…………………………………………………... 12
Part List ………………………………………………..…………….. 18
Exploded View ……………………………………….……………… 20
Warranty ……………………………………………………………... 23
TABLE OF CONTENTS

Product Safety
1
Basic precautions should always be followed, including the following safety
instructions when using this equipment:
Read all instructions before using this equipment.
1. It is recommended that you perform warm up exercises before using this equipment.
2. Please make sure all components are not damaged and in working order before use.
3. This equipment should be placed on a flat surface while in use. Using a mat or other
material on the ground is recommended.
4. Pleasewearproperclothesandshoeswhenusingthisequipment;donotwearclothes
that might catch in any part of the equipment.
5. Do not attempt any maintenance or adjustments other than those described in this
manual. Should any problems arise, discontinue use and consult an Authorized Ser
vice Representative.
6. Use caution when stepping on and off the machine. During the workout it is
recommended that you always hold onto the stationary or upper body handle bars. To
ensure the pedals run smoothly, you may need to push or pull on the upper body
handlebars first, then follow with the leg motion.
7. Do not use the equipment outdoors.
8. This equipment is for household or light commercial use only.
9. Only one person should be on the equipment while in use.
10. Keep children and pets away from the product while in use. This machine is designed
for adults only. If you feel any chest pains, nausea, dizziness, or shortness of breath,
you should stop exercising immediately and consult your physician before continuing.
11. If you feel chest pains, nausea, dizziness, or shortness of breath, you should stop ex
ercising immediately and consult your physician before continuing.
12. The maximum weight capacity for this product is 300 lbs /135 kgs.
WARNING: Before beginning any exercise program consult your physician.
This is especially important for the persons who are over 35 years
of age or who have preexisting health problems. Read all
instructions before using any fitness equipment.
CAUTION: Read all instructions carefully before operating this product.
Retain this Owner’s Manual for future reference.

2
Part Drawing & Contents
A01 1Set A04 1Set A05 1Set A06 1Set A12/A13 1Set
Main Frame Backrest Tube Rear Stabilizer Front Stabilizer Handrail L/R
A07 1Set C10 1PC D01 1PC C07 2PC C08 2PC
Saddle Frame Upholstered,
Backrest
Computer Foot Pedal Cushion Pad
C21/C22 2Set C14/C15 1Set C35/C36 2Set C23 1PC
Handrail Arm
Decorative Cover
A/B
Upright Post
Decorative Cover
Upright Joint
Cover
L/R
Water Bottle
Holder

3
Hardware & Tools
B05 4PC B06 4PC B08 5PC B07 4PC B29 10PC
Hexagon Head
Bolt M8x16mm
Bolt M8x50mm Nylon Nut M8 Curve Washer
M8x20x1.5T
Screw M5x16mm
B26 8PC B50 4PC B53 8PC B52 4PC B57 1PC
Screw
M6*15 mm
Screw
5/16”*15mm
Washer
5/16”*16*1.5t
Screw
M8*16 mm
Washer
5/16”x30x2.0T
B61 1PC
Bolt M8x100mm
B11 8PC
Screw
3/16*18mm
1PC 1PC 1PC
Hex Tool with Phillips Screwdriver
(13/14/15mm)
Allen Key (M5) Allen Key (M6)

4
Assembly
1. PREPARATION
1.1 Open the top carton and remove the style foam block and the Upper Handrail Tube L/R
(A12/A13) to the ground.
1.2 Move the Elliptical Cross Trainer away from the carton.
1.3 The assembly steps will required 2 persons.
2. FRONT STABILIZER TUBE INSTALLATION
2.1 Use the Style Foam Block or a block of Wood to lift up the front of Main Frame (A01).
2.2 Remove Two 3/8” Screws (B24) and Four Washers 3/8” (B25) and Two 3/8" Dome Nuts
(B21) from the Main Frame (A01).
2.3 Assemble the Front Stabilizer Tube (A06) under the bracket of Main Frame (A01) with
Two 3/8” Bolts (B24), Four 3/8" Washers (B25) and Two 3/8" Dome Nuts (B21) which
were removed from step .2.2
[Tighten bolts and nuts with the Hex
Tool with Phillips Screw Driver provided.]
3. REAR STABILIZER TUBE INSTALLATION
3.1 Use the Style Foam Block or a block of Wood to lift up the rear of Main Frame (A01).
3.2 Remove Two 3/8” Screws (B24) and Two Washers 3/8” (B25) from the Main Frame (A01).
3.3 Assemble the Rear Stabilizer Tube (A05) at rear of Main Frame (A01) with Two 3/8”
Bolts (B24), Two 3/8" Washers (B25) which were removed from step .3.2
[Tighten bolts and nuts with the Hex Tool with Phillips Screw Driver provided.]
A12
A13
B21
B25
B24
B25
A01
A06
B25
B24
A05
A01

5
Assembly
4. UPRIGHT POST INSTALLATION
4.1 Lift up the Upright Post (A02) and connect the Cable I (D17 and D07) from Upright Post to the
Cable II (D18 and D08) from Main Frame (A01). then slide the extra length of cables into opening
hole of Main Frame (A01)
4.2 Slide the wires into the opening hole of Main Frame (A01) carefully and use Four M8 Screws
(B05) by fingers first for aligning the punched holes and threaded holes.
[Tighten screws with the Hex Tool with Phillips Screw Driver provided.]
Attention: Do not pinch cables.
5. ADJUSTING THE ADJUSTABLE FOOT PADS
5.1 Adjust the Adjustable Foot Pads (C05) on the Main Frame (A01) as needed to level the Seated
elliptical trainer
5.2 The Seated elliptical trainer has to be leveled to prevent from wobble or shaking during the
exercise.
[Tighten screws with the Hex Tool with Phillips Screw Driver provided.]
6. UPPER HANDRAIL TUBE INSTALLATION
6.1 Assemble the Upper Handrail Tube (A12/A13) into the Handrail Arm (A08/A09) with Two M8
Bolts (B06), Two M8 Curve Washers (B07) and Two M8 Nylon Nuts (B08).
6.2 Refer above step to assemble left side part..
6.3 Connect all connectors (D05/D06) from L/R Upper Handrail (A12/A13) to the matching
connectors (D10/D11) from Handrail Arm (A08/A09)
[Tighten screws with the Hex Tool with Phillips Screwdriver provided.]
Attention: Do not pinch cables.
C05
A01
B05
D06
D11
D05
D10
A13
A12
A08 A09
B06
B07
B08

6
Assembly
7. UPRIGHT JOINT COVER INSTALLATION
7.1 Assemble the Left and Right Upright Joint Covers (C15/C14) onto the brackets of Upright
Post (A02) and the Main Frame (A01) with 2 Screws M5 (B29).
[Tighten screws with the Hex Tool with Phillips Screwdriver provided.]
8. FOOT PEDAL INSTALLATION
8.1 Assemble Right Foot Pedal [C07] on Foot Pedal Tube [A17] with 4 Screws M6 [B26]. 8.2
Peel off the plastic cover of the foam tape under the Cushion Pad [C08] and attach the Cushion
Pad [C08] on Foot Pedal [C07].
8.3 Repeat the same step to assemble the Left Foot Pedal [C07]
[Tighten screws with the Hex Tool with Phillips Screwdriver provided.]
9. PIVOT CAPS INSTALLATION
9.1 Assemble the Left/Right Pivot Caps -A/B (C35/C36) onto the Right Handrail Arm (A15) with
Four M5 Screws (B11).
9.2 Repeat the same step to assemble the Pivot Caps of Right Lower Handlebar (A14).
[Tighten screws with the Hex Tool with Phillips Screwdriver provided.]
C15
C14
B29
A02
B26
C07
A17
C36
C36
C35
C35
B11
A14
C08

7
Assembly
10. PIVOT COVER INSTALLATION
10.1 Assemble the Pivot Covers A/B (C21/C22) to the pivot of Right Lower Handlebar (A09) with
Four M5 Screws (B29).
10.2 Repeat the same step to assemble the pivot covers of the left side.
[Tighten screws with the Hex Tool with Phillips Screwdriver provided.]
Attention: Do not pinch cables.
11. WATER BOTTLE HOLDER INSTALLATION
11.1 Remove Two M5 Screws (B31) from the Upright Post (A02).
11.2 Assemble the Water Bottle Holder (C23) onto the Upright Post (A02) with Two M5 Screws (B31)
which were removed from step 11.1.
[Remove/Tighten screws with the Hex Tool with Phillips Screwdriver provided.]
12. COMPUTER INSTALLATION
12.1 Remove Four M5 Screws (B16) from the bottom of Computer (D01).
12.2 Connect the Hand Pulse Cable (D07) and L/R Quick Key Cables (D10/D11) to all cables that
come from the Computer (D01).
12.3 Assemble the Computer (D01) onto the plate of Stationary Handlebar (A02) with Four M5
Screws (B16) which were removed from step 12.1.
[Remove/Tighten screws with the Hex Tool with Phillips Screwdriver provided.]
Attention: Do not pinch cables.
A08 C22
B29
A09
C21
A02
B31
C23
B16
D01
A02
D07
D10
D11
D17

8
Assembly
13. UPHOLSTERED BACKREST INSTALLATION
13.1 Assemble the Backrest (C10) to the Backrest Tube (A04) and align the four screw holes to the
holes at the bracket of the Backrest Tube. Use Four 5/16” Washers (B53) and Four 5/16” Bolts
(B50) and tighten the bolts on the Backrest Tube.
[Tighten screws with the Hex Tool with Phillips Screwdriver provided.]
14. SADDLE FRAME INSTALLATION
14.1Connect the Hand Pulse Cable (D09) and Cables (D08) to all cables that come from the Saddle
Frame (A07).
14.2Assemble the Saddle Frame (A07) to the Moveable Seat Bracket (A03) and align the four
screw holes to the holes at the bracket of the Moveable Seat Bracket [A03]. Use Four M8 Bolts
(B52) and Four Washers (B53)
14.3Assemble the Backrest Tube (A04) to the Saddle Frame (A07) and align the four screw holes to
the holes at the bracket of the Saddle Frame (A07). Use One M8 Bolts (B61) One M8 Washers
(B57) and One M8 Nylon Nuts (B08)
[Tighten screws with the M6 Allen Key provided.]
A04
C10
B50
B53
A03
A07
D09
D08 Attention: Do not pinch cables.
A04
B61
B57
B08
A07
B52
B53

Troubleshooting
9
Computer not working correctly
Check all connections to the computer at the top and base of the Mast. It is a good idea
to unplug and reconnect the connectors during your inspection to ensure all of the
computer cables are connected securely.
The Seated elliptical trainer wobbles when in use
If you have recently relocated your machine or if the jam nuts on the levelers have
worked loose, you may need to re-adjust the levelers. Follow the procedure for
leveling the machine in this manual.
Squeaking noise when in use
Inspect all frame bolts that may have worked loose on the Seated elliptical trainer.
Re-tighten any loose bolts.
No, inconsistent, or erratic heart rate reading
Your Seated Elliptical Trainer is equipped with dual contact handgrip pulse and a
wireless 5 kHz heart rate receiver. You should first try to to determine which is causing
the problem. If you are seeing a reading without holding onto the contact sensors, it is
likely the wireless receiver that is the problem.
Wireless:
Unusually high, low or random numbers in the heart rate display indicate a problem.
Try moistening the electrodes on the heart rate belt.
The batteries in the belt may be failing. Replace the batteries or the Heart Rate belt.
The problem may be caused by interference. Televisions, microwaves, wireless alarms
and electric fences are just a few items that can cause interference. You can try
relocating the machine to a different part of the room. If you continue to have problems,
please contact Bodycraft for additional troubleshooting of wireless heart rate issues.
Contact Heart Rate:
Always hold on to the handlebar grip sensors with two hands instead of just one.
Try to maintain moderate pressure while holding onto the hand pulse sensors.
Make sure that the wire connections for the hand pulse sensors are secure.
Compare the stationary grip pulse to the grip pulse on the dual action arms. If you get
a accurate readout out with the stationary grips, the problem is that your hands are
losing grip during the workout.

Troubleshooting
10
Attention:
When the Seat Bracket (A03) wobbled, use a wrench to adjust the gap
between the Plastic Pulley (C16) and the Aluminum Rail (F01 & F02). Turn
the Pulley Shaft (B48) with a wrench counterclockwise with smaller gap.

STRETCHING
11
Quadriceps Stretch
With one hand against a wall for balance, reach behind you and pull your left foot
up. Bring your heel as close to your buttocks as possible. Hold for 15 counts and
repeat with right foot up.
Inner Thigh Stretch
Sit with the soles of your feet together with your knees pointing outward. Pull your
feet as close into your groin as possible. Gently push your knees towards the floor.
Hold for 10 counts.
Toe Touches
Slowly bend forward from your waist, letting you back and shoulders relax as you
stretch toward your toes. Reach down as far as you can and hold for 15 counts.
Hamstring Stretches
Sit with your right leg extended. Rest the sole of your left foot against your right inner
thigh. Stretch toward your toe as far as possible. Hold for 15 counts Relax and then
repeat with left leg extend

COMPUTER
12
Console Operation Instruction
Please thoroughly read the console operation instructions before use. It is important that you get familiar
with the computer console and understand the functions. Below is the console layout and detailed operation
instructions.
Layout:
--- *The USB port is for software updates only, please do not use for charging or other software usages. ---
Displays
· Dot matrix profile window:
Displays program profile during program setting and execution. The program profile will be different
according to which program is selected. Except HR programs, all other program profiles will follow
display rules below.
There are 20 columns of Dots representing 20 segments of time; each segment time =total program
time divided by 20 columns, except Quick Start program which represents 1 minute per column.
During exercising, a column of Dots will blink to indicate the time segment you are currently in and
show your workout progress.
There are also 10 rows of Dots representing 20 levels of resistance. Each row represents 2 levels of
resistance. The appropriate row of Dots will light up when you adjust the resistance level.
Data display
windows
Keys
Alphanumeric
display window
Data display
windows
Dot matrix
profile
USB Port*
Quick Start/
GO Key

· Data display windows:
There are 8 data display windows displaying“ speed, time, distance, calories, rpm, level watts, and
pulse” during exercising.
· Alphanumeric display window: this display will prompt instruction messages to assist you setting up
the program and during exercising.
Keys
·Go key: Pressing this key during idle mode before you select a program will activate the Quick Start
program immediately with default user values. Or pressing this key during the program setup after a
program is selected will start the selected program.
·5/6keys: Used for toggle between different programs during idle mode, user data adjusting during
program setup and resistance level/ heart rate adjustment while a program is running.
·Enter key: Used to confirm program and data entry.
·Home key: Used to exit the current activities and go back home/idle mode.
·Save key: Pressing this key while a program is running to save current program profile as well as user
personal data into the custom program for later use with the exception of heart rate control programs.
Heart rate control program can’t be saved as a custom program. After saving message, it will return
to previous activities.
Basic Operation
·Power up: If this is a self-generating product, user must pedal the product to power up the console.
·Pause a program: If a program is running and there is no RPM for 10 seconds, the console will pause
and stop accumulating data. The pause time is 3 minutes. After that, the console will reset back to
idle mode. Within pause mode, pedal again to resume the program.
·Power save function: This console is equipped with power save function. If there is no RPM, the
console screen will be off and enter power save mode.
·Start a program: To begin a workout program during idle mode, press the “Go” key to quick start the
program or“5/6” keyto togglethroughdifferentprogramsand“Enter” keyto select a program. Then
follow the instruction on the alphanumeric window to set up the personal data. When finished
entering data, press the “Go” key to begin the workout.(You may press “Go” key anytime during setup
to bypass and start the workout immediately.)
·Default values: Initially the console is coded with a set of defaults for express quick start. If you didn’t
adjust these values before the program started, they will be used for data calculations, such as calories.
It is recommended you adjust these values with your own personal data to get the most accurate
workout feedbacks. The factory defaults are:
COMPUTER
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oAge – 35
oWeight – 150lbs or 70kg
oProgram time – 30 minutes
oTarget HR & Work HR – 70% max HR (Max HR is calculated as 220-age)
·End a program and review summary: When program time is reached, it will end the program and
enter summary review mode. There are 30 seconds for you to review and record the workout
summary before it resets and back home.
·Units switching: The default units setting is English. To switch this to Metric system, first, press and
holdboth“5&6” keysatthesametimeinidlemodefor2secondstogoto“engineeringmode”; second,
when message window shows “UNITS:ENGLISH”,press “5/6” key to switch. Afterwards pressEnter
keytoconfirm.Anytimein“engineeringmode”,youmaypress “Home”keytoreturn home.
Workout Programs
Besides Quick Start function, there are 8 program options for your selection: Manual, Random, Interval, Hill
Climb, Strength, Target HR, HR Interval and Custom.
Quick Start: Pressing“GO”keyduringidlemodewillquickstarttheconsole.Theprogramwillusefactory defaults for
calculation and display. The time will count up and each segment of progress profile equals 1 minute.Youmay
stoppedalingatanytimeorpress“Home”keytoendtheprogram.
Classic programs: This group includes Manual, Random, Intervals, Hill Climb & Strength program.
These programs are preset profile programs and behave similar. When the desired program appears on the
screen, press Enter key to confirm. Then follow the instruction to set up the user data and start the program.
You may adjust the resistancelevelbypressing“5/6” key during program. The dot matrix profile will update
accordingly.
·Manual program: The default resistance level for Manual program is L1.
·Random program: This is a computer generated profile program and it is different each time.
·Intervals program profile: — Hill Climb program profile:
·Strength program profile:
COMPUTER
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HR programs: The Heart Rate programs are designed to keep you training at the chosen heart rate level.
These programs will only work when there is a valid heart rate signal. For your safety, the program will
start with a warm up session to get the heart rate up within 20% of the target before it begins the heart
rate training session.
During warm up, user may press“5/6” key to adjust the resistance and get the heart rate up. As soon as
the heart rate training session begins, the console will take control and adjust the resistance level
automatically to ensure your target heart rate is achieved and maintained during the entire program.
·Target HR program: Default heart rate target is set at 70% max HR (calculated as 220-Age). You may
also press “5/6” key to adjust the target heart rate setting during heart rate control session of the
exercise.
·HR Interval program profile: There are two phases of this training: Work Interval and Rest Interval.
After warm up, the console will take the default target setting to begin Work interval and adjust the
resistance automatically. When the target setting is reached the Work Interval lasts for 30 seconds, it
will then enter Rest interval and reduce the resistance down to level 2 for 2 segments of time for
resting. It will repeat this process throughout the entire program.
·During exercise, the profile on the Dot Matrix display will show your selected target heart rate
setting and your progress so far. The pulse data display window will show the actual heart rate.
Example: HR interval program exercising screen
COMPUTER
15

Custom program: This program is a space for you to build your own workout profile and store it for future
use. If you have previously saved a custom program, you may recall it and press “Go" key to begin
immediately without the hassle of entering user information again because it has been stored along with the
program profile you created. However if you desire, you may still go through the program setting and change
it as well. Follow the message prompts to operate this program the same way as the original program.
Heart Rate Monitoring Devices & Exercise Tips
Pulse Hand Grips
This product comes standard with stainless steel pulse handgrips. To activate, gently grasp both handgrips
to obtain a heart rate reading. (Note: It is recommended to wear a chest strap for Heart Rate control program,
as it is more accurate. If you wear a chest strap and use hand grips at the same time for heart rate monitoring
purpose, please note the console will take the measurement of the chest strap.)
Pulse Grip Operating Tips: If you are not getting a consistent reading while using the hand pulse option, we
recommend the following suggestions:
·Make sure that the palms of the hands are touching the contact area of each hand pulse grip.
·Maintain an even pressure on the grips.
·Do not hold the hand pulse grips too tightly.
Built in Wireless Heart Rate Receiver
Note: Chest strap transmitter does not come with this unit; contact BODYCRAFT, or your dealer for purchase.
This product is equipped with a built-in receiver for your heart rate monitoring. Any heart rate telemetry strap
that transmits at 5 kHz is compatible. To get an accurate reading using these devices, you will need to be
within three feet of the console, and a minimum of four feet from others using a heart rate monitoring device.
(Note: The transmitter may fluctuate erratically if you are too close to other heart rate monitoring equipment
or there is other electronics near by, such as TV, Radio...)
While using heart rate control modes, the computer monitors the exact measurement of your pulse. IT is
highly recommended that you use a Heart Rate Belt for these programs. Your heart rate is displayed while the
computer continually compares heart rate to the preprogrammed personal data. The computer adjusts the
resistance to maintain heart rate at the preprogrammed level.
How to Wear Your Sensor/ Transmitter (Chest Strap)
1. Buckle one end of the chest strap onto the transmitter.
Target HR
setting
Your progress
so far
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2. Adjust the band length so that the fit is snug, but not too tight.
3. Buckle the other end of the chest strap onto the transmitter.
4. Center the transmitter on your chest below the pectoral muscle (breasts).
5. Stretch the transmitter away from your chest and moisten the conductive electrode strips located
next to the buckles with water.
(Note: The transmitter is on automatically when being worn. It is off when it is not connected to your body.
However, as moisture may activate the transmitter, thoroughly dry the transmitter to prolong battery life.)
Erratic Heart Rate Readings:
Erratic readings on the receiver can be caused by electromagnetic disturbances. If the heart rate readings
appear to be abnormal, check that your product is not within range of other strong electromagnetic signals.
Common sources are televisions, computers, cars, cell phones, TV antennas and high voltage power lines
(both above and below ground). Please note: Static electricity in clothing or a flapping shirt can cause
electrical interference, so some items of clothing, i.e. man-made fibers, can also be the cause. Please try
wetting the t-shirt in the area where the transmitter is.
(In rare cases some people may be need to purchase Electrode gel. This is available online or at a local medical supply. We
recommend the brand Signa Gel brand).
If the battery of the transmitter is running low, the transmission range decreases and may cause errors similar
to the ones listed above in this document.
Heart rate is an important key to your exercise
Medical research has shown us that there is an amount of exercise, which is enough to condition the cardio
respiratory system and the muscles of the body. This amount of exercise is between 60% and 85% of your
maximum heart rate measured during a training session. This range allows enough exercise to achieve fitness,
but not an excessive amount to cause injury. Your heart rate is an excellent indicator of the amount of stress
placed on the cardiovascular system.
If exercise intensity is too low or too high, no gains will be made in fitness. If the intensity is too low, the stress
levels are ineffective. If the intensity is too high, injury or fatigue may set your exercise program back as you
try to recover. Your target heart rate, the intensity needed to improve cardiovascular fitness, depends
primarily on your age and not your state of fitness. It is calculated as a percentage of your maximum heart
rate, estimated as 220 minus your age. It is most effective to train at your target heart rate between 60% and
85% of your maximum heart rate.
Get a smart start on exercising.
Anyone over the age of 35, as well as younger persons whom are overweight, should check with his/her
physician before beginning any type of exercise program. People who have diabetes or high blood pressure,
a family history of heart disease, high cholesterol or have lead a sedentary lifestyle should protect themselves
with a medical check-up and a stress test, preferably administered during exercise by a healthcare professional.
·Always stretch before your workout to loosen muscles, and afterwards to cool down.
·The first few minutes of your workout should be devoted to warming up muscles before a vigorous
workout, and building your heart rate slowly.
·After your aerobic workout of about 24-32 minutes, spend 10 minutes gradually reducing your heart
rate with a lower resistance level.
Remember, to start slow, with intensity low, until you build endurance and strength. And always consult your
physician before beginning any exercise program.
COMPUTER
17