Everlast 16516626 User manual

UPRIGHTCYCLE
OWNER S
MANUAL
ModelNo.
16516626
UprightCycle
•Assembly
•Operation
•Exercise
•Parts
•Warranty
CAUTION:
You mustreadand
understandthis
ownersmanual
beforeoperating
unit.
RETAINFORFUTUREREFERENCE
'<$&2 CANADAINC. DONMURIE STREET,NIAGARA FALLS, ONTARIOL2*$

Customer Service1-888-707-18801Dyaco CanadaInc. ©2010
Manufacture sOne-YearLimitedWarranty
Your EVERLAST UprightCycleiswarranted foroneyear fromthedateof purchaseagainst
defectsinmaterialwhen used forthepurposeintended,under normalconditionsandprovided it
receivespropercare. Anypartfound defectiveormissingwillbe sentat no costwhenreturned
inaccordancewiththe termsofthiswarranty.
Thiswarrantyisnot transferableand isextendedonlytothe originalowner.
Thewarrantyshall notapplytoexerciseunitswhichare (1) usedfor commercialor other income
producingpurposes,or (2) subject tomisuse,neglect, accidentor unauthorizedrepairand
alterations.
Thiswarrantyprovided hereinislieu ofall other expresswarranties,anyimpliedwarranties,
including anyimplied warrantiesofmerchantabilityoffitness forparticularpurpose,arelimited in
durationtothe first12monthsfromdateofpurchase.Allother obligationsorliabilities,including
liabilityfor consequentialdamagesare herebyexcluded.
REPAIRPARTSAND SERVICE
All ofthe partsforthecycleshowninfigure canbeorderedfromDyaco CanadaInc. 5955 DON
MURIESTREET, NIAGARAFALLS,ONTARIOL2G0A9.When ordering parts,the partswillbe
sentand billedatthecurrentprices.Pricesmaybe subject tochange without notice.Check or
moneyordermust accompanyall orders.Standardhardwareitemsare availableat 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 [email protected]. Office hours are from 8:30 AM to 5:00 PM Monday to Friday Eastern
Standard Time. Visit us at dyaco.ca.
Alwaysincludethefollowing information whenordering parts
lModelnumber
lNameof eachpart
lPartnumber ofeachpart
TABLEOFCONTENTS
WARRANTY 1 EXPLODEDDIAGRAM13
SAFETYPRECAUTIONS 2 PARTSLIST14-16
PRE-ASSEMBLYCHECKLIST 3 TROUBLESHOOTING17
HARDWAREPACKINGLIST 4 TRAINNINGGUIDELINES 18-20
ASSEMBLY INSTRUCTION 5-8 EXERCISE ROUTINE21-22
COMPUTERINSTRUCTION 9-12

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SAFETYPRECAUTIONS
Thankyou forpurchasing our product. Even thoughwego togreateffortstoensure thequalityof
eachproductweproduce, occasionalerrorsand/or omissionsdooccur.Inanyeventshouldyou
find thisproducttohaveeitheradefectiveor amissing partpleasecontactusfor areplacement.
Thisproduct hasbeen designed forhomeuseonly. Product liabilityand guaranteeconditionswill
notbeapplicabletoproductsbeingsubjectedtoprofessionaluseorproductsbeing used inagym
center.
Thisexerciseequipmentwasdesigned andbuilt for optimumsafety.However,certainprecautions
applywhenever you operateapieceof exerciseequipment. Besure toreadthe entiremanual
beforeassemblyandoperationofthismachine.Also,pleasenotethefollowingsafetyprecautions:
1.Read theOWNERS OPERATINGMANUALand all accompanyingliterature andfollowit
carefullybefore usingyour uprightcycle.
2.If dizziness,nausea, chestpains,oranyotherabnormalsymptomsareexperiencedwhile
using thisequipment, STOPthe workout at once. CONSULTAPHYSICIANMMEDIATELY.
3.Inspect your exerciseequipment priortoexercising toensure thatallnutsandboltsare fully
tightenedbeforeeachuse.
4.Theuprightcyclemust beregularlychecked forsignsofwearand damage.Anypart
founddefectivemust be replacedwithanewpartfromthe manufacturer.
5.Fitness equipmentmust alwaysbeinstalledonaflatsurface,It isrecommended tousean
equipmentmattopreventtheunitfrommovingwhileitisbeing used,whichcouldpossibly
scratchordamage the surfaceofyour floor.
6.Nochangesmust bemade whichmight compromisethe safetyofthe equipment.
7.It isrecommended tohaveaminimumof2 safeclearancearound the exerciseequipment
whileinuse.
8.Keep children andpetsawayfromthisequipment atalltimeswhileexercising.
9.Warmup5to10minutesbefore eachworkout and cooldown5to10minutesafterward.
Thisallowsyour heartratetograduallyincreaseand decreaseandwillhelpprevent you
fromstraining muscles.
10.Never holdyour breathwhileexercising.Breathing shouldremainatanormalratein
conjunctionwiththelevelof exercisebeingperformed
11.Alwayswear suitableclothingand footwear whileexercising.Donotwearloosefitting
clothingthatcouldbecomeentangled withthemovingpartsofyour uprightcycle.
12.Caremust be takenwhen liftingormoving the equipment,soasnottoinjureyourback.
Alwaysuseproperliftingtechniques.
13.Userweightshouldnotexceed 275 lbs.
14.Tiealllonghairback.
15.Removeall personaljewelrybeforeexercising.
16.Aftereating, allow1-2hoursbeforeexercising asthiswillhelptopreventmusclestrain.
17.Injuriesmayresultfromincorrect orexcessivetraining andusing the equipmentotherwise
thanasdirectedorrecommended byyour doctor.
WARNING:
BEFOREBEGINNINGANYEXERCISE PROGRAMCONSULTYOUR PHYSICIAN.THISIS
ESPECIALLY IMPORTANTFORINDIVIDUALSOVERTHE AGEOF35 ORPERSONS WITH
PRE-EXISTINGHEALTHPROBLEMS.READALLINSTRUCTIONS BEFORE USINGANY
FITNESS EQUIPMENT.WE ASSUME NORESPONSIBILITYFORPEROSNALINJURYOR
PROPERTY DAMAGESUSTAINSBY ORTHROUGHTHEUSEOFTHIS PRODUCT.

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PRE-ASSEMBLYCHECK LIST
NO.DESCRIPTIONQTY
24 Mainframe1
56 Frontstabilizerw/transportationwheels1
44 Rear stabilizerw/adjustableendcaps1
6 Upright1
13 Seat post1
2 Handlebar 1
12 Seat 1
4 Computer 1

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HARDWAREPACKINGLIST
No.DescriptionQty Drawing
19 Allen headboltM8x72mm 2
80 WasherM8 3
8 Spring washerM8 3
81 NylonnutM8 3
9 Allen headboltM8x15mm 3
46 Allen headboltM8x60mm 4
35L Leftpedal 1
35R Right pedal1
52 Seatpostadjustingknob 1
7 L type quickreleaseknob1
3 Spacer φ13xφ8.4x12.5mm 1
34R Right pedalstrap 1
34L Leftpedalstrap 1
65 Clampcover 1
82 Allen wrench 1
83 Universalwrench 1

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ASSEMBLYINSTRUCTION
Thismanualisdesignedtohelpyou easilyassemble,adjustand usethismachine.Pleaseread
thismanualcarefully.Forthe sakeoffamiliarizing yourself withthe partsidentified inthe
instruction,firststudytheoverviewdrawing.Setallpartsinacleararea on the floorandremove
the packing material. Refertothepartslistforhelptoidentifythe parts.Itwill taketwopeopleto
assembleyour unit.
STEP 1
1.Slide the rearstabilizer (44) withtwoadjustableendcaps(43) intothe mainframe(24).
Secure usingfour allenhead botls(46).
2.Attachthe front stabilizer (56) withtwotransportation wheels(21) tothe curvedbracketof
mainframe(24).Secureusingtwoallen head bolts(19).
NOTE: Makesureyou fastentheboltssecurelytoavoidshaking and discomfortwhencycling.
46
19

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STEP 2
1.Attachthe seat(12) totheseatbracketoftheseatpost(13).Secure using thethree
washers(80) andthreenuts(81) whichare pre-assembleonthe seat.
STEP 3
1.Insert theseatpost (13)intothe mainframe(24).Secure inyour desiredposition using the
seatpost adjusting knob(52).
NOTE: Theseatposthas9adjustableholestoadjusttoyourdesiredposition.
Theseat canbemovedback and forthinyourdesiredposition. Turnthe “Ltype”
quickreleasebutton(7)inacounter-clockwisedirectiontoloosenthe button and
clockwisetotightenthe button inyour desiredposition.
13

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STEP 4
1. Connecttheextension motorcable(11)tocableofthe motor (22).
2. Connecttheextension sensor wire (72)tosensorw/wire (23)
3. Attachthe handlebarpost(6)intothe mainframe(24).Secureusingthree allen head
boltbolts(9)andthree spring washers(8) ontothethree sideof handlebar post(6).
STEP 5
1. Removethefour flat crossheadscrews(70) fromthe backof thecomputer (4).
2. Connect theextensionmotor cable(11) tothecableformthe backofthecomputer(4).
3. Connect theextensionsensorwire(72) towireat thebackofthecomputer (4).
4. Attachthecomputer (4) tocomputerbracketof thehandlebarpost(6).Secure usingfour flat
crossheadscrews(70).
NOTE:Toavoidpinching the wires,insertthewiresintothe opening atthe topofthe
handlebar post.
70

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STEP 6
1. Attachthe handlebar(2)tothe weldedclampofhandlebarpost(6).Secure using one
spacer (3),oneclampcover(65)and “Ltype”quickreleaseknob (7).
2.Connectthehand pulsewire (14)tothe backofthe computer (4).
6
STEP 7
1. Attachthe rightandleftpedalstraps(34R/L) totheright and leftpedals(35R/L).
NOTE: Theendwithfouradjustableholesmustbesetoutwards.
2. Attachthe rightandleftpedal(35R/L)tothe rightandleft crankarms(55).
Note: Thepedalsandcrankarmsare marked withR& L.Theright pedal(R)
shouldbe threadedonclockwiseand the left pedal(L)shouldbe threadedcounter-clockwise
ENSURETOFIRMLYTIGHTENALL NUTSAND BOLTS
YOUR UNITIS NOWFULLYASSEMBLED

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COMPUTERINSTRUCTIONS
BUTTONS:
▲(UP): Presstoselect programsP1toP10.Press toincreasethevaluesofthe
setting mode.
Press toincreasethelevelofthe workload whenrunningaprogram.
▼(DOWN): Press toselectprogramsP1toP10.Presstodecreasethevaluesof the setting
mode.
Press todecreasethe leveloftheworkloadwhen runningaprogram.
SET: Press toconfirmtheselected programsP1toP10.Pressthe SET buttontoselect
thevaluesofthevarioussettings.
START/STOP: Presstostarttheselectedprogram. Press the START/ STOP button tostop the
program.Youcan pressthe START/STOP buttonagaintocontinue torunthe
currentprogram,or use “▲ / ▼”buttonstoselectanewprogram.
MODE:Press toselectthe function valuedisplaysof RPM and WATT, or SPEED and
CALORIES.
RESET: Press toresetall ofthefunctionvaluestozero.

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LCDDISPLAY INSTRUCTIONS
PROGRAM: Displayprogramsfor selection during setup,fromP1toP10.Displaysthe
selected programduringexercise.
TIME: Displaysthetime.Countsupwardfromonesecondto99:59minutes.
Countsdownfrompresetvalue.
SPEED/RPM: Displaysthecurrentspeed fromzero99.9milesper hour,or RPMfromzero
to999RPM.
Press the MODE button toselectthedisplayofSPEEDorRPM.
DISTANCE: Displaysthedistancefromzeroto999.9miles.
CALORIE/WATT:Displaysthecalorieconsumptionfromzeroto999.9WATT.
Press theMODE button toselectthedisplayofCALorWATT.
NOTE: Thecaloriesandwatt readoutsare an estimateforan average user.
It shouldbe used onlyasacomparison betweenworkoutson thisunit.
HEARTRATE:Displaysheartrateinbeatsper minutefrom40 to240 beatsperminute.
Todisplaytheheartrate,you mustgraspthePulsesensorsonbothsides
ofthehandrail,oneineachhand.Theheartsymbol “♥” willbeginflashing
when thecomputer sensesyourhearrate.Yourheartratewill bedisplayed
approximatelyfive(5) secondsafterthehearticonisdisplayed. If you do
notplaceyour handscorrectlyand60 secondspasseswithoutaheart rate
reading,the computerwill turnoff the heart ratecircuit. If thisoccurs, press
the MODE button torestartthe heartratecircuit, placeyourhandsbackon
the PulseSensorscorrectly,andthe heart ratereadoutwillappear.
PROGRAMDESCRIPTIONS
Thiscomputer contains10differentprograms. You can presetthe programtimeandthe computer
willdividethe timechoseninto10 intervals.If you do notsettheprogramstimeinadvance,the
computer willdefaulttoa30minuteworkouttime.
MANUALPROGRAM:
P1isamanualprogramallowing the usertofullmanual
controloftheworkload.Usethe “▲” buttontoincrease
load.Usethe “▼” button todecreasetheload.

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PRESETPROGRAMS: P2toP10arepreset automaticprograms. Theprofilesareshownon
the faceof thecomputer.Usethe “▲” buttontoincreasetheloadlevelofthe program.Usethe
“▼” buttontodecreasethe load levelofthe program.
COMPUTEROPERATION
STEP 1:POWERON
Pedaling or pressanybutton.
STEP 2:SELECTPROGRAM
Press the “▲ / ▼” buttonsuntilthedesired programisdisplayed.
STEP 3:SETTHEPROGRAMTIME
Press the SET button,the TIME function modewillappear withthe displayflashing
“0:00”.Press theSETbuttonagaintopasssetting the programtime.Orusethe
“▲ / ▼” buttonstosetthe programtime,from5minutesup to99minuteswithone
minuteincrements. Pressthe SETbutton toconfirmthesetting.Press the
START/STOP buttontostarttheprogram.
NOTE:1.Theprogramwill not start untilyoupress theSTART/ STOPbutton
2. Ifyou don tsettheprogramtime, thecomputer willcount up fromonesecond
upto99:59Minutes,andusethedefaultworkouttime,30 minutes, tocycle
run the programprofile.
3.The computer willcountdownfromtheprogramtimethat youset.When the
timer countsdowntozero,the computerwill alert youwithanaudiblealarm
thatyour workoutiscomplete.Youcan press anybuttontostopthe audible
alarm.

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OPERATIONDESCRIPTIONS
1.1. Monitor requiresfour “AA”batteries.
2.Tostop arunning program,pressthe START/ STOP button.Inthismode,you canpress
the START/ STOP button againtocontinuetorunthecurrent program.Or,youcan use
the “▲ / ▼” buttonstoselectanewprogram. The function valuesof DISTANCE and
CALORIE willcontinue toaccumulate.
3.Whenyoucompleteaprogram, pressthe START/ STOP buttontostoptheprogram.You
canusethe “▲ / ▼” buttonstoselectanewprogram. The function valuesof DISTANCE
and CALORIE willcontinue toaccumulate.Thiswillallowyou torunseveralprogramsand
stillknowthe total DISTANCE and CALORIE duringtheworkout.
4. If you wanttorestartwithanewprogram,pressthe RESET button toresetallofthe function
valuestozero. Usethe “▲ / ▼” buttonstoselectanewprogram.
5.The computerwill shutoffautomaticallyafter4minutesofinactivity,and thefunctionvalues,
DISTANCE and CALORIE,willbe kept.

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DIAGRAM

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PARTSLIST
KEYNO. PARTNO. DESCRIPTION QTY
1 62601 Endcap 2
2 62602 Handlebar 1
3 62603 Spacer φ13Xφ8.4X12.5L 1
4 62604 Computer 1
5 62605 Motor w/cable1
6 62606 Handlebar post 1
7 62607 Ltype quickreleaseknob 2
8 62608 Spring washer M8 3
9 62609 Allen headbolt M8x1.25Px15L 3
10 62610 Resistant cable1
11 62611 Extension motorcable1
12 62612 Seat1
13 62613 Seatpost1
14 62614 Handpulsewire 1
15 62615 Seatpostbushing 1
16 62616 Screw M4x25L 11
17R 62617R Front coverright 1
17L 62617L Front coverleft 1
18R 62618R Chainguard right 1
18L 62618L Chainguard left 1
19 62619 Allen had bolt M8X72L 2
20 62620 Tinyband 3
21 62621 Transportation wheel2
22 62622 Motor w/cable1
23 62623 Sensor w/wire1
24 62624 Mainframe1
25 62625 Screw M5x15 1
26 62626 Sensor holder 1
27 62627 Bearing assembly 1
34R 62634R Pedalstrap right 1
34L 62634L Pedalstrap left 1
35R 62635R Pedalright 1

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KEY NO. PARTNO. DESCRIPTION QTY
35L 62635L Pedalleft 1
36 62636 Beltpulley φ240 1
37 62637 Magnet φ15x6.5H 1
38 62638 Drivebelt370J6 1
39 62639 Nut 3/8"x26Wx7H 2
40 62640 Beltadjuster (3 in1)2
41 62641 Mag. flywheelsystemw/pivotshaft1
42 62642 Nut 3/8"x26Wx4H 2
43 62643 Adjustableend cap2
44 62644 Rearstabilizer1
45 62645 Screw M4X15L 4
46 62646 Allen headboltM8X60L 4
47 62647 Spring φ17xφ2.3X75L 1
48 62648 Idlerwheelbracket1
49 62649 Flatallenhead screwM8x1.25px20L 1
50 62650 Flatallenhead screwM10x1.5px33L 1
51 62651 Spacer φ15xφ10x8H 1
52 62652 Seatpostadjustingknob 1
53 62653 Flatwasher φ32xφ16.5x0.5t 1
54 62654 Flatwasher φ20xφ10.5x1.0t 1
55 62655 Crank6”1
56 62656 Front stabilizer1
57 62657 NylonNutM8X6H 1
58 62658 NylonNutM10X7H 1
59 62659 Idlerwheel1
60 62660 Sticker 2
61 62661 Motor fixbracket1
62 62662 Flathead screwM5X12L 7
63 62663 Seatbracketwithslider 1
64 62664 Slider foamstopper30x35x80L 1
65 62665 Clampcover 1
66R 62666R Seat slider coverright 1
66L 62666L Seat slider coverleft 1

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KEYNO. PARTNO. DESCRIPTION QTY
67 62667 Foampad1
68 62668 Handpulseplug1
69 62669 Handpulsesensor2
70 62670 Flatcrossheadscrew M5X15L 4
71 62671 Foamgrip2
72 62672 Extension sensor wire 1
73 62673 Screw M4X12L 2
74 62674 Crankcover 2
75 62675 Spacer Φ15xφ8.4x15h 1
76 62676 Seat slider bracket 1
77 62677 CarriageboltM8x1.25Px35L 1
78 62678 Round headscrew M5x15L 2
79 62679 Round headscrew M4x15L 2
80 62680 Washer3
81 62681 Nut 3
82 62682 Allen wrench1
83 62683 Universalwrench1

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TROUBLESHOOTING
Problem Cause Correction
Monitordoes
notdisplay Batteriesnotinstalled Insertbatteries
Nospeedor
distance
displaysonthe
monitor
Sendingunitnot connected Securelyplugsendingunitinto extension wireandtheback of
the computer
Sendingunitnotworking properly Replacesending unit
Computer notworkingproperly Replacecomputer
Notension Motorcableorresistantcablenot
connected
Securelyconnectthemotor
cableintothe extension motor
cableandtheresistant cable
Magneticwheelnotworking properly Replacemagneticwheel
Heartratenot
displayingPulsewirenotconnectednot connected Securelyplugwirestogether
Handpulsedefective Replacehandpulse
Computer notworkingproperly Replacecomputer
GrindingCrankbearing defective Replacecrankbearings
Idlerpulleydefective Replaceidlerpulley
Mag.flywheeldefective Replacemag.flywheel
Squealing PolyV-beltslipping Adjustpolyv-belt

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TRAININGGUIDELINES
Exercise
Exerciseisone of themostimportantfactorsinthe overallhealthofanindividual.Listed among
itsbenefitsare:
žIncreasedcapacityfor physicalwork(strengthendurance)
žIncreasedcardiovascular(heartandarteries/veins)and respiratoryefficiency
žDecreased riskofcoronaryheartdisease
žChangesinbodymetabolism,e.g.losingweight
žDelayingthephysiologicaleffectsofage
žPhysiologicaleffects,e.g. reduction instress,increaseinself-confidence,etc.
BasicComponents ofPhysicalFitness
There arefour all encompassing componentsof physicalfitness and weneedtobrieflydefine
eachandclarifyitsrole.
Strengthisthecapacityof amuscletoexertaforceagainst resistance. Strengthcontributesto
power and speedand isofgreatimportancetoamajorityofsportspeople.
Muscular Enduranceisthecapacitytoexertaforcerepeatedlyover aperiod oftime,e.g.itis
the capacityofyourlegstocarryyou10Kmwithoutstopping.
Flexibilityistherangeofmotionaboutajoint.Improvingflexibilityinvolvesthe stretchingof
musclesandtendonstomaintainorincreasesuppleness,andprovidesincreased resistanceto
muscleinjuryor soreness.
Cardio-RespiratoryEnduranceisthe mostessentialcomponentofphysicalfitness.Itisthe
efficientfunctioningofthe heartand lungs
AerobicFitness
Thelargestamountofoxygenthat youcanuseperminuteduringexerciseiscalled your
maximumoxygenuptake(MVo2).Thisisoften referredtoasyour aerobiccapacity.
Theeffortthat you canexertover aprolongedperiod oftimeislimited byyour abilitytodeliver
oxygentothe working muscles.Regular vigorousexerciseproducesatraining effectthatcan
increaseyouraerobiccapacitybyasmuchas20to30%. AnincreasedMVO2indicatesan
increased abilityofthe hearttopumpblood,of thelungstoventilateoxygenand ofthe muscles
totakeupoxygen.
AnaerobicTraining
Thismeans “withoutoxygen”andisthe outputofenergywhenthe oxygensupplyisinsufficient
tomeet thebodyslongtermenergydemands.(For example,100meter sprint).
TheTraining Threshold
Thisisthe minimumlevelofexercisewhichisrequired toproducesignificantimprovementsin
anyphysicalfitnessparameter.
Progression
Asyour becomefitter,ahigherintensityofexerciseisrequiredtocreateanoverloadandtherefore
providecontinuedimprovement
Overload
Thisiswhereyouexerciseatalevelabovethatwhichcanbecarriedoutcomfortably.The
intensity, durationand frequencyofexerciseshouldbe abovethetraining thresholdandshould
begraduallyincreasedasthebodyadaptstotheincreasing demands.Asyour fitness level
improves, sothe trainingthresholdshouldberaised. Working through yourprogramand
graduallyincreasing the overloadfactor isimportant.

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Specificity
Differentformsof exerciseproducedifferentresults.Thetype ofexercisethatiscarriedoutis
specificbothtothe musclegroupsbeing used andtotheenergysourceinvolved.Thereislittle
transfer oftheeffectsofexercise,i.e.fromstrengthtrainingtocardiovascular fitness. Thatiswhy
itisimportant tohaveanexerciseprogramtailoredtoyour specificneeds.
Reversibility
If you stop exercisingordo not doyourprogramoftenenough,youwilllosethebenefitsyou have
gained. Regular workoutsare thekeytosuccess.
Warm Up
Everyexerciseprogramshouldstart withawarmupwherethe bodyisprepared fortheeffort
tocome.
It shouldbe gentleandpreferablyusethemusclestobe involvedlater.Stretching should
beincluded inbothyourwarmupand cooldown,andshouldbeperformed after3-5 minutesof
lowintensityaerobicactivityorcallisthenictypeexercise.
Warm DownorCoolDown
Thisinvolvesagradualdecreaseinthe intensityofthe exercisesession.Followingexercise, a
large supplyofbloodremainsinthe working muscles.If itisnot returnedpromptlytothe central
circulation, pooling ofblood mayoccur inthemuscles
HeartRate
Asyou exercise, sothe rateatwhichyour heartbeatalsoincreases.Thisisoftenused asa
measure oftherequired intensityofexercise.Youneedtoexercisehardenough tocondition
your circulatorysystem,andincreaseyourpulserate,butnotenough tostrainyourheart.
Yourinitialleveloffitnessisimportant indevelopinganexerciseprogramforyou.Ifyouare
startingoff, you canget agood training effectwithaheartrateof110-120beatsper minute(BPM).
If you arefitter,youwillneed ahigherthresholdofstimulation.
Tobeginwith, you shouldexerciseatalevelthatelevatesyourheartratetoabout 65 to70%of
your maximum.If youfind thisistooeasy,youmaywant toincreaseit, butitisbettertoleanon
the conservativeside.
Asaruleofthumb, themaximumheartrateis220minusyour age. Asyou increaseinage,so
your heart,likeothermuscles,losessomeof itsefficiency. Someofitsnaturalloss iswonback
asfitnessimproves. Thefollowing tableisaguidetothosewho are “startingfitness”.
Age2530 35404550556065
Targetheart Rate
10SecondCount2322 22212019191818
Beatsper Minute138132 132126120114114 108108
PulseCount
Thepulsecount(onyour wristorcarotidarteryinthe neck,taken withtwoindexfingers)isdone
for ten seconds,taken afewsecondsafteryoustopexercising. Thisisfor tworeasons: (a) 10
secondsislong enoughforaccuracy,(b)the pulsecountistoapproximateyourBPMrateat the
timeyou are exercising.Sinceheartrateslowsasyou recover,alongercountisntasaccurate.
Thetargetisnotamagicnumber,but ageneralguide.If you re aboveaveragefitness,youmay
workquitecomfortablyalittleabovethat suggestedfor yourage group.Thefollowing tableisa
guide tothosewho are keepingfit. Hereweare working at about80% ofmaximum.
Age253035 40455055 60 65
Targetheart Rate
10SecondCount262625 2423 2222 2120
Beatsper Minute156156150144138 132132126120