Everlast 16516826 User manual

RECUMBENTCYCLE
RETAINFORFUTUREREFERENCE
MAURICE PINCOFFS CANADAINC.6050DONMURIE STREET,NIAGARA FALLS, ONTARIOL2E 6X8
OWNER S
MANUAL
ModelNo.
16516826
Recumbentcycle
•Assembly
•Operation
•Exercise
•Parts
•Warranty
CAUTION:
You must readand
understandthis
owner smanual
before operating
unit.
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Manufacture sOne-YearLimitedWarranty
Your EVERLAST RecumbentCycleiswarranted for oneyear fromthedateofpurchaseagainst
defectsinmaterialwhenusedfor the purposeintended,under normalconditionsand providedit
receivespropercare.Anypart founddefectiveormissing will be sent atnocost when returned in
accordancewiththe termsofthiswarranty.
Thiswarrantyisnottransferableandisextendedonlytotheoriginalowner.
Thewarrantyshallnotapplytoexerciseunitswhichare(1) used forcommercialor otherincome
producing purposes,or (2) subjecttomisuse,neglect, accidentor unauthorizedrepairand
alterations.
Thiswarrantyprovidedhereinislieuofallotherexpresswarranties,anyimplied warranties,
including anyimpliedwarrantiesof merchantabilityof fitnessfor particularpurpose,are limited in
duration tothefirst12 monthsfromdateofpurchase. All otherobligationsor liabilities,including
liabilityforconsequentialdamagesareherebyexcluded.
REPAIRPARTSAND SERVICE
Allofthe partsfor thecycleshowninfigure can be orderedfromMauricePincoffsCanada Inc.
6050 DONMURIESTREET,NIAGARAFALLS, ONTARIOL2E6X8.Whenorderingparts, the
partswill be sentandbilled atthecurrent prices.Pricesmaybesubjecttochange withoutnotice.
Checkor moneyordermust accompanyall orders. Standardhardware itemsare availableatyour
localhardwarestore.
Toensure promptandcorrecthandlingofanyerrors,or toansweranyquestions,pleasecallour
Toll Freenumber:1-888-707-1880,or localnumber1-905-353-8955 orfax1-905-353-8968or
email [e-mail]8:30 AMto5:00PMMondaytoFriday
EasternStandard Time.Visitusat www.pincoffs.ca.
Alwaysinclude the followinginformationwhen orderingparts
lModelnumber
lNameof eachpart
lPartnumber ofeachpart
TABLEOFCONTENTS
WARRANTY 1
EXPLODEDDIAGRAM13
SAFETYPRECAUTIONS 2
PARTSLIST14-16
PRE-ASSEMBLYCHECK LIST 3
TROUBLESHOOTING17
HARDWAREPACKINGLIST 4
TRAINNINGGUIDELINES 18-20
ASSEMBLYINSTRUCTION 5-8
EXERCISE ROUTINE 21-22
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 cycle.
2.If dizziness,nausea, chestpains,oranyotherabnormalsymptomsareexperiencedwhile
using thisequipment, STOPthe workout at once. CONSULTAPHYSICIAN
IMMEDIATELY.
3.Inspect your exerciseequipment priortoexercising toensure thatallnutsand boltsare fully
tightenedbeforeeachuse.
4.Therecumbent cyclemustberegularlychecked forsignsof wear anddamage.Any
part found defectivemustbe replaced withanewpartfromthe 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 exercisebeing performed
11. Alwayswear suitableclothingand footwear whileexercising.Donotwearloosefitting
clothingthatcouldbecomeentangled withthemovingpartsofyour cycle.
12.Caremust be takenwhen liftingor moving 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 PROGRAM CONSULTYOUR PHYSICIAN. THISIS
ESPECIALLYIMPORTANTFORINDIVIDUALSOVER THEAGE OF35OR PERSONSWITH PRE-
EXISTINGHEALTHPROBLEMS. READALL INSTRUCTIONSBEFOREUSINGANYFITNESS
EQUIPMENT. WEASSUMENORESPONSIBILITYFOR PEROSNALINJURYORPROPERTYDAMAGE
SUSTAINSBYOR THROUGH THEUSE OFTHISPRODUCT.
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PRE-ASSEMBLYCHECK LIST
1 2
6
7
5
45
80
28
44
3
4
NO.Description Quantity
1/2
Front
mainframe/Rearmainframe1
6Frontstabilizerw/transportationwheels 1
7 Rear stabilizerw/adjustableend caps1
4 Handlebar 1
45 Back cushion1
44 Seat 1
5/52 Back cushionsupport post 1
28 Computer 1
80 Extensionhand pulsewire 1
85 Fronthandlebar1
3 Frontpost1
Inner box1
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HARDWAREPACKINGLIST
NO Description Qty Drawings
40 Carriage bolt M8*72mm 4
41 Curvewasher 8
42 Springwasher 8
43 Cap nutM8 8
48 Carriage bolt M8*45mm 2
82 Carriage bolt M8*40mm 2
12L Leftpedal 1
12R Rightpedal 1
38 Quickrelease1
78 Levelingcap 1
56 Sleeve 2
90L/RFootpedalstraps(R/L) 2
71 Allenhead boltM10X20mm 6
72 Springwasher M10 6
73 CurvewasherM10 4
74 Washer M10 2
75 HexheadboltM8X80mm 1
76 NutM8 1
61 CurvewasherM6 3
46 Springwasher M6 3
47 Bolt 7
59 Allenhead boltM8 2
91 Allenwrench 1
92 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.Attachthe rear stabilizer(7) withtwoadjustable stabilizer endcap(27) totherear curvedbracket ofthe
rearframe(2).Secureusingtwocarriage headbolts (40), twocurvewashers(41),twospring washer
(42)andtwocapnuts (43).
2.Attachthe front stabilizer(6)withtwotransportationwheels(26)tothefrontcurved bracket
offront frame(1). Secureusing twocarriagebolts (40),twocurvewashers (41),twospringwasher
(42)andtwocapnuts (43).
3.Connectthe frontextensionhandpulsewire(68) ofthemainframe(1) totheback extensionhandpulse
wire (67) oftherear frame(2).
4.Insert therear frame(2) intothe main frame(1).Secure using twoallenhead bolts(71), twocurve
washers(72),twospringwashers(73) forbothsides of frame.Securethebottomof
theframeusing twoallen head bolts (71),twoflat washers(74) andtwospringwashers (72).
5.Attachthe levellingcap (78) tothe bottomof frontmainframe(1).
NOTE: Makesureyou fasten theboltssecurelytoavoidshakinganddiscomfort whencycling.
40
6
26 41 43
69
71
73
78
73
72
71
74 68
1
2
67
72
71
42
68
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STEP 2
1.Insert thebackcushion supportframe(5)toseatpost ofrear frame(2).Secureinyour desired
position usingthequickreleaseknob (38).
2.Attachthe twosleeves(56) ontoeachside ofseat adjustingpost ofthe rear frame(2).
Secureusingonehexbolt(75) andonenut(76).
69
38
76
56
56
75
5
2
68
STEP 3
1.Attachthe handlebar(4) withhandpulsetocurvebracketof seatsupportframe(5). Secureusingtwo
allenhead bolts (48), twocurvewashers(41),andtwospring washers(42)and twocapnuts(43).
2.Connectthe right and lefthandpuulsewires(65 / 70)tothe extensionhandpulsewire(80).
3.Connectthe extensionhandpulsewire(80) totheplug ofback extensionhandpulsewire(67) foundon
theseat supportpost(5).
4.Insertthe handpulseplugs(66) intotheopeningsofthehandlebar (4).
69 43 42 41 48
66
4
80
70
65
2
67
68
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STEP 4
1.Attachthe seatcushion (44)tothe seat supportframe(5).Secureusingfourcrosshead bolts (47).
2.Attachthe back cushion (45)totheseat supportframe(5).Secureusingtwoallenheadbolts (59).
69
47
47
44 45
59
5
68
STEP 5
1.Slidethe monitorbracket (84) towards thefront ofthe frontpost(3).Thebracketshould be infrontof
thehandlebarbracketofthefrontpost.
2.Slidethe wiresfrom thebackofthe computer(28) intotheholeofthe cap (87)found atthetopofthe
frontpost (3).
3.Attachthe computer (28)tothe computerbracket(84)of thefrontpost (3). Secure using four bolts(60).
4.Connectthe extensionmotor wire(69) tothemotorwirefromthebackofthecomputer (28).
5.Connectthe frontextensionhandpulsewire(68) tothe pulsewire fromtheback ofthecomputer (28).
6.Attachthe front post (3) intothemainframe(1). Secureusingthree crossheadbolts(47),three spring
washers(46) andthree curvewashers(61).
NOTE: Donot tightencrosshead bolts(47)until allofthe boltshavebeenfastened.Ensurethat you do
notpinchthewireswhentighteningthebolts.
7.Attachthe front handlebar (85) tothecurvebracketoffrontpost(3). Secureusingtwocarriagebolts
(82), twocurvewashers(41),twospringwashers(42)andtwocapnuts (43).
4241
41
360
4746 61 69 47
46
61
61
46
47
28
1
68
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STEP 6
1.Attachthe right and left pedal straps(90R/L) totherightandleft pedals (12R/L).
NOTE: Theend withfour adjustable holesmust besetoutwards.
2.Attachthe right and left pedal (12R/L)tothe right and leftcrankarms (8).
NOTE: Thepedalsand crankarmsaremarked withR &L.Therightpedal ®
should bethreadedonclockwiseandtheleftpedal(L)shouldbethreadedcounter-clockwise.
12R
8
ENSURE TOFIRMLY TIGHTENALLNUTSAND BOLTS
YOUR UNITIS NOWFULLYASSEMBLED
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COMPUTERINSTRUCTIONS
BUTTONS:
▲(UP): Press toselectprogramsP1toP10.
Press toincreasethe valuesofthesettingmode.
Press toincreasethe leveloftheworkload whenrunningaprogram.
▼(DOWN): Press toselectprogramsP1toP10.
Press todecreasethe valuesofthe setting mode.
Press todecreasethe levelofthe workloadwhen running aprogram.
SET: Press toconfirmthe selected programsP1toP10.
Press the SET buttontoselectthe valuesofthe varioussettings.
START/STOP: Press tostartthe selectedprogram.
Press the START/ STOP button tostopthe program.You can press the
START/ STOP button againtocontinuetorunthe current program,or use
“▲ / ▼”buttonstoselect anewprogram.
MODE:Press toselectthe function valuedisplaysof RPM and WATT, or SPEED
and CALORIES.
RESET:Press toreset allof thefunctionvaluestozero.
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LCDDISPLAY INSTRUCTIONS
PROGRAM: Displaysprogramsforselectionduringsetup,fromP1toP10.
Displaystheselectedprogramduring exercise.
TIME: Displaysthetime.
Countsupward fromonesecondto99:59minutes.Countsdownfrompreset
value.
SPEED/RPM: Displaysthecurrentspeed fromzero99.9milesper hour,or RPMfromzero
to999RPM.
Press the MODE button toselectthedisplayofSPEEDorRPM.
DISTANCE: Displaysthedistancefromzeroto999.9miles.
CALORIE/WATT: Displaysthecalorieconsumptionfromzero to999.9WATT.
Press theMODE button toselectthedisplayofCALorWATT.
NOTE: Thecaloriesandwatt readoutsare an estimateforan average user.
It shouldbe used onlyasacomparison betweenworkoutson thisunit.
HEARTRATE:Displaysheartrateinbeatsper minutefrom40to240 beatsper minute.
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, placeyourhandsback
onthePulseSensorscorrectly,and theheartratereadout willappear.
PROGRAMDESCRIPTIONS
hiscomputer contains10 differentprograms. You canpresetthe programtimeandthe computer
willdividethe timechoseninto10 intervals.If you do notsettheprogramstimeinadvance,the
computer willdefaulttoa30minuteworkouttime.
MANUALPROGRAM:
P1isamanualprogramallowing the usertofullmanualcontrolof the
workload.Usethe“▲” button toincreaseload. Usethe “▼” button todecreasethe load.
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PRESETPROGRAMS: P2toP10arepresetautomaticprograms.Theprofilesare shownon
the faceof thecomputer.Usethe “▲” buttontoincreasetheloadlevelofthe program.Use
the “▼” buttontodecreasetheload 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
“▲ / ▼” buttonstosettheprogramtime, from5minutesup to99minuteswith1
minuteincrements. Pressthe SETbutton toconfirmthesetting.Press the
START/STOP buttontostarttheprogram.
NOTE:1.The programwill notstartuntilyou presstheSTART/ STOP button
2.Ifyou don tsettheprogramtime, thecomputer willcount up fromonesecond up
to99:59Minutes,andusethedefaultworkouttime,30 minutes, tocyclerunthe
programprofile.
3.The computer willcountdownfromtheprogramtimethat youset.When the timer
countsdowntozero,the computer willalertyouwithan audiblealarmthatyour
workoutiscomplete.You canpress anybuttontostoptheaudiblealarm.
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OPERATIONDESCRIPTIONS
1.Monitorrequiresfour “AA”batteries.
2.Tostop arunning program,pressthe START/ STOP button.Inthismode,you canpress the
START/ STOP button againtocontinuetorun thecurrentprogram.Or,youcan usethe “▲ /
▼” buttonstoselectanewprogram.The function valuesof DISTANCE and CALORIE will
continuetoaccumulate.
3.Whenyoucompleteaprogram, pressthe START/ STOP buttontostoptheprogram.Youcan
usethe “▲ / ▼” buttonstoselect anewprogram.Thefunctionvaluesof DISTANCE and
CALORIE willcontinue toaccumulate. Thiswillallowyoutorun severalprogramsandstill
knowthe total DISTANCE and CALORIE during theworkout.
4.If you wanttorestartwithanewprogram,pressthe RESET button toresetall ofthe 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
KEY NO.
PARTNO. DESCRIPTION QTY
1 82601 Frontframe 1
2 82602 Rear frame 1
3 82603 Frontpost 1
4 82604 Handlebar 1
5 82605 Backcushionsupportpost 1
6 82606 Frontstabilizer 1
7 82607 Rear stabilizer 1
8 82608 Crank 1
9 82609 Beltpulley 1
10 82610 Magnet 1
11 82611 Drivebelt 1
12R 82612R Pedalright 1
12L 82612L Pedalleft 1
13 82613 MagneticFlywheel1
14 82614 Beltadjuster 2
15 82615 Nut 2
16 82616 Nut 2
17 82617 Spring 1
18 82618 Bolt 1
19 82619 Sleeve 1
20 82620 Idler wheel 1
21 82621 Nut 1
22 82622 Bolt 1
23 82623 Washer 1
24 82624 Nylon nut 1
25 82625 Idler wheelbracket 1
26 82626 Transportationwheels 2
27 82627 Rear stabilizerend cap 2
28 82628 Computer w/extension systemcable,hand
pulsewire 1
29R 82629R Chainguard right 1
29L 82629L Chainguard left 1
30 82630 Machine screw 6
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KEY NO.
PARTNO. DESCRIPTION QTY
31 82631 Bearingassembly 1
38 82638 Quickreleaseknob 1
39 82639 Slidersleeve 2
40 82640 Carriage bolt 4
41 82641 Curvewasher 8
42 82642 Springwasher 8
43 82643 Cap nut 8
44 82644 Seatcushion 1
45 82645 Backcushion 1
46 82646 Springwasher 3
47 82647 Crossheadbolt 7
48 82648 Carriage bolt 2
49 82649 Plug 4
50 82650 Foamgrip 2
51 82651 Hand pulse 2
52 82652 Rectangularcap 2
53 82653 Motor 1
54 82654 Crossheadscrew 4
55 82655 Machine screw 4
56 82656 Sleeve 2
57 82657 Washer 1
58 82658 Crankcover 2
59 82659 Allenhead bolt 2
60 82660 Crossheadbolt 4
61 82661 Curvewasher 3
62 82662 Resistantcable 1
63 82663 Sensorw/wire 1
64 82664 Machine screw 3
65 86665 Lefthand pulsewire1
66 82666 Handpulseplug 2
67 82667 Backextension handpulsewire 1
68 82668 Frontextension handpulsewire 1
69 82669 Extensionmotor wire 1
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KEY NO.
PARTNO. DESCRIPTION QTY
70 82670 Righthand pulsewire 1
71 82671 Allenhead bolt 6
72 82672 Springwasher 4
73 82673 Curvewasher 3
74 82674 Flatwasher 2
75 82675 Hexbolt 2
76 82676 Nut 1
77 82677 Socketinsert 1
78 82678 Levelingcap 1
79 82679 Chainguard fixbracket 1
80 82680 Extensionhandpulsewire 1
81 82681 Allenhead bolt 1
82 82682 Carriage bolt 2
83 82683 Anti-slipperynut 1
84 82684 Computer bracket 1
85 82685 Fronthandlebar 1
86 82686 Foamgrip 2
87 82687 Plug 1
88 82688 Curvesleeve 2
89 82689 Foampad 1
90R 82690R Pedalstrapright 1
90L 82690L Pedalstrapleft 1
91 82691 Allenwrench 1
92 82692 Universalwrench 1
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TROUBLESHOOTING
Problem Cause Correction
Monitordoesnot
display Batteriesnotinstalled Insert batteries
Nospeed or
distancedisplays
on the monitor Sending unitnot connected Securelyplug sending unit
intoextensionwire andthe
backof the computer
Sending unitnotworking properly Replacesending unit
Computernot working properly Replacecomputer
Notension Motor cableor resistantcablenot
connected
Securelyconnect the
motor cableintothe
extensionmotor cableand
the resistantcable
Magneticwheelnotworkingproperly Replacemagneticwheel
Heartratenot
displayingPulsewire notconnectednot connected Securelyplug wires together
Handpulsedefective Replacehandpulse
Computernot working properly Replacecomputer
GrindingCrankbearingdefective Replacecrankbearings
Idlepulleydefective Replaceidlepulley
Mag. flywheeldefective Replacemag. flywheel
Squealing PolyV-beltslipping Adjustpolyv-belt
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TRAININGGUIDELINES
Exercise
Exerciseisone of themostimportantfactorsinthe overallhealthofanindividual.Listed among its
benefitsare:
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 amuscletoexertaforceagainstresistance. Strengthcontributesto
power and speedand isofgreatimportancetoamajorityofsportspeople.
Muscular Enduranceisthe capacitytoexertaforcerepeatedlyoveraperiod oftime,e.g. itis
the capacityofyourlegstocarryyou10Kmwithoutstopping.
Flexibilityisthe range of motionabout ajoint. Improving flexibilityinvolvesthestretching of
musclesandtendonstomaintainorincreasesuppleness, andprovidesincreasedresistanceto
muscleinjuryor soreness.
Cardio-RespiratoryEnduranceisthe mostessentialcomponentofphysicalfitness.It istheefficient
functioningofthe heartand lungs
AerobicFitness
Thelargestamountofoxygenthat youcanuseperminuteduringexerciseiscalled yourmaximum
oxygenuptake(MVo2).Thisisoftenreferredtoasyour 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 oxygensupplyisinsufficientto
meetthe body slongtermenergydemands.(Forexample,100 metersprint).
TheTraining Threshold
Thisisthe minimumlevelof exercisewhichisrequired toproducesignificantimprovementsinany
physicalfitness parameter.
Progression
Asyour becomefitter,ahigherintensityofexerciseisrequired tocreateanoverloadandtherefore
providecontinuedimprovement
Overload
Thisiswhereyouexerciseatalevelabovethatwhichcanbecarriedoutcomfortably.The
intensity, durationand frequencyofexerciseshouldbe abovethetraining thresholdandshouldbe
graduallyincreased asthe bodyadaptstothe increasingdemands.Asyour fitnesslevelimproves,
sothetrainingthresholdshouldberaised.Working through yourprogramandgraduallyincreasing
the overloadfactorisimportant.
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Specificity
Differentformsof exerciseproducedifferentresults.Thetype ofexercisethatiscarriedoutis
specificbothtothe musclegroupsbeing used andtotheenergysourceinvolved.Thereislittle
transfer oftheeffectsofexercise,i.e.fromstrengthtraining tocardiovascular fitness. Thatis
whyit isimportanttohavean exerciseprogramtailoredtoyourspecificneeds.
Reversibility
If you stop exercisingordo not doyourprogramoftenenough,youwilllosethebenefitsyou
havegained.Regular workoutsarethe keytosuccess.
Warm Up
Everyexerciseprogramshouldstart withawarmupwherethe bodyisprepared fortheeffortto
come.
It shouldbe gentleandpreferablyusethemusclestobe involvedlater.Stretching shouldbe
included inbothyour warmupandcooldown,andshouldbe performedafter 3-5minutesoflow
intensityaerobicactivityor callisthenictypeexercise.
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 are fitter, you willneedahigher thresholdof stimulation.
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”.
Age25 30 354045 505560 65
Targetheart Rate
10Second Count23 22222120 19191818
Beatsper Minute138132132126120 114114 108 108
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.Sinceheart rateslowsasyou recover,alonger countisntasaccurate.
Thetargetisnotamagicnumber,but ageneralguide.If you re aboveaveragefitness,youmay
workquitecomfortablyalittleabovethat suggestedfor yourage group.Thefollowing tableisa
guide tothosewho are keepingfit. Hereweare working at about80% ofmaximum.
Age253035404550556065
Targetheart Rate
10SecondCount262625242322222120
Beatsper Minute156156150144138132132126120
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