Freespirit C 249 30047 0 16217109 User manual

Elliptical
Manufacture sOne-YearLimited Warranty
YourBODYBREAK MagneticEllipticaliswarrantedforoneyearfromthedateof
purchase againstdefectsinmaterialwhenusedforthepurpose intended,undernormal
OWNER S
MANUAL
ModelNo.
C 249 30047 0
16217109
FREESPIRIT
ELLIPTICAL
•Assembly
•Operation
•Exercise
•Parts
•Warranty
Retainfor
Futurereference
CAUTION:
You mustreadand understand thisowner smanualbeforeoperating unit.
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1
MANUFACTURE SONE-YEAR LIMITEDWARRANTY
YourFREE SPIRITellipticaliswarranted for oneyearfromthedateof purchaseagainst
defectsinmaterialand workmanship,when usedforthepurposeintended,undernormal
conditions,andprovided it receivesproper care. Anypartfounddefectivewillbe sent atno
costwhenreturned inaccordancewiththetermsofthiswarranty.
Thiswarrantyisnot transferableandisextendedonlytothe originalowner.
The warrantyshall notapplytoexerciseunitswhichare(1)used for commercialorother
incomeproducing purposes,or(2)subjecttomisuse,neglect,accidentorunauthorized
repairandalterations.
Thiswarrantyprovided hereinislieu ofallother express warranties,anyimplied warranties,
including anyimplied warrantiesof merchantabilityoffitnessforparticularpurpose,are
limitedinduration tothe first12monthsfromdateofpurchase.Allotherobligationsor
liabilities,including liabilityforconsequentialdamagesareherebyexcluded.
REPAIRPARTSAND SERVICE
Allofthe partsfortheexerciseelliptical, showninfigurecanbe ordered fromMAURICE
PINCOFFSCANADAINC. 6050DONMURIE STREET,NIAGARAFALLS,ONTARIOL2E
6X8. When orderingparts, thepartswillbe sentandbilled atthe currentprices.Pricesmay
be subjecttochange withoutnotice.Check ormoneyordermustaccompanyall orders.
Standardhardware itemsare availableatyourlocalhardwarestore.
Toensurepromptandcorrect handlingof anyerrors,ortoansweranyquestions,pleasecall
ourTollFree number:1-888-707-1880,orlocalnumber1-905-353-8955orfax1-905-353-
8968oremail [e-mail] from8:30 AMto5:00PM
MondaytoFridayEastern StandardTime.
Alwaysincludethefollowinginformationwhen ordering parts
lModelnumber
lNameofeachpart
lPart numberofeachpart
TABLEOFCONTENTS
WARRANTY 1
DIAGRAM&PARTSLIST 13-16
SAFETYPRECAUTIONS 2
TROUBLESHOOTING 17
PRE-ASSEMBLYCHECKLIST 3
TRAININGGUIDELINES 18-20
HARDWAREPACKINGLIST4
STRETCHING 21-22
ASSEMBLYINSTRUCTION 5-9
ORDERINGREPLACEMENTPARTS
23
MONITORINSTRUCTIONS 10-11
SERVICE ANDPARTS 24
HOWTHE ELLIPTICALWORKS 12
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SAFETYPRECAUTIONS
Thankyou forpurchasingourproduct. Even thoughwegotogreateffortstoensurethe
qualityofeachproductweproduce,occasionalerrorsand/oromissionsdooccur.Inany
eventshouldyoufindthisproducttohaveeitheradefectiveoramissingpart pleasecontact
usfor areplacement.
Thisproducthasbeen designedforhomeuseonly.Productliabilityandguarantee conditionswill
notbeapplicabletoproductsbeingsubjectedtoprofessionaluseor productsbeing usedinagym
centre.
Thisexerciseequipmentwasdesignedand builtforoptimumsafety.However, certain
precautionsapplywheneveryou operateapieceofexerciseequipment. Besuretoread the
entire manualbefore assemblyandoperationofthismachine. Also,pleasenotethe
following safetyprecautions:
1.Readthe OWNERSOPERATINGMANUALandallaccompanying literature and
followitcarefullybeforeusing yourelliptical.
2.If dizziness,nausea,chest pains, or anyother abnormalsymptomsareexperienced
whileusing thisequipment, STOPthe workoutatonce.CONSULTA PHYSICIAN
IMMEDIATELY.
3.Inspectyour exerciseequipmentprior toexercising toensure thatallnutsandbolts
arefullytightened beforeeachuse.
4.The ellipticalmust be regularlychecked forsignsofwearand damage.Anypartfound
defective, thepart mustbereplaced withnewsparepartfromthe manufacturer.
5.Fitness equipmentmustalwaysbe installedonaflatsurface,donotplacetheunit on
alooserug or unevensurface.Itisrecommended tousean equipmentmattoprevent
theunitfrommovingwhileit isbeing used,whichcouldpossiblyscratchor damage
thesurfaceofyourfloor.
6.Nochangesmustbe madewhichmightcompromisethesafetyof theequipment.
7.It isrecommendedtohaveaminimumof1 safeclearancearoundthe exercise
equipmentwhileinuse.
8.Keepchildren andpetsawayfromthisequipmentat alltimeswhileexercising.
9.Warmup 5to10minutesbeforeeachworkoutandcooldown5to10minutes
afterward.Thisallowsyour heart ratetograduallyincreaseanddecreaseand will
helppreventyoufromstraining muscles.
10.Neverholdyourbreathwhileexercising.Breathingshouldremainatanormalratein
conjunctionwiththelevelofexercisebeing performed.
11.Alwayswearsuitableclothing andfootwearwhileexercising.Donotwearloose
fitting clothing thatcouldbecomeentangledwiththemoving partsofyour elliptical.
12.Caremustbetaken whenliftingor movingthe equipment,soasnottoinjureyourback.
Alwaysuseproperlifting techniques.
13.Userweightshouldnot exceed 250lbs.
WARNING:
Beforebeginning anyexercise program consultyourphysician.Thisisespecially
importantforindividualsovertheageof35 or personswithpre-existinghealth
problems.Readallinstructionsbeforeusinganyfitnessequipment.We assumeno
responsibilityform personalinjuryorpropertydamagesustainedbyor throughthe
use ofthisproduct.
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PRE
-
ASSEMBLYCHECK LIST
33R/L
7/20/30
1/16/38 2/34
3/35
4/6(R/L)/23/81/82
8/19
5/11 18
PARTNO. Description Qty
1 Mainframe1
2/34 Frontstabilizerw/transportationwheels 1
3/35 Rearstabilizerw/adjustableend caps 1
4/6 Uprightpostw/lowerhandlebar 1
8/19 Stationaryhandlebarw/pulse 1
18 Monitorw/sensorwire 1
33(R/L) Foot pedal(R&L) 2
7(R/L) Upperhandlebar2
5(R/L) Pedalsupporttube (R&L) 2
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HARDWAREPACKINGLIST
Abovedescribedpartsareall thepartsyouneedtoassemblethismachine.Before
youstarttoassemble,please checkthehardwarepacking tomake suretheyare
included.
NODescription Q ty Drawings
32 Protector 4
43 Hexhead bolt(forhandlebar)M6*38mm 4 32 43
46 Screw5*15mm,crosshead 16
48 Carriagebolt(forstabilizer) M8*75mm 4 46 48
49 Bolt(forpedal)M8*45mm 6
53 Nylon nutM8 6 49 53
58 CurvewasherM8 4
59 Spring washer M8 4 58 59
60 Cap nutM8 4
61 Curvewasher(forhandlebar)16*6.2*1.5Tmm 4 60 61
62 Spring washer (forhandlebar)M6 4
63 Cap nut(forhandlebar)M6 4 62 63
64 FlatwasherM8 6
78 Allenwrench 1 64 78
79 Universalwrench 1
80 Pedalbracket 4 79 80
51 Allenheadbolt M10*80mm 2
66 FlatwasherM20*10.5*2.0mm 2 51 66
67 Nylon nutM10 2
36 Adaptorw/cable 1 67 36
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ASSEMBLYINSTRUCTION
Thismanualisdesigned tohelpyou easilyassemble, adjust and usethismachine.Please
read thismanualcarefully. Forthe sakeoffamiliarizing yourself withthe partsidentifiedin
theinstruction, firststudytheoverviewdrawing.
Setallpartsinaclearareaonthefloorandremovethepackingmaterial.Refertotheparts
list forhelptoidentifytheparts.
It will taketwopeopletoassembleyour unit.
STEP 1
lAttachthe front stabilizer(2)withtransportationwheels(34)tothefrontofthemain
frame(1),securingwithtwocarriage bolts(48), twocurved washers(58),twospring
washers(59) andtwocapnuts(60).
59
1
34 58
48 2
60
34
5859 60
STEP 2
lAttachtherearstabilizer(3)withadjustableendcaps(35)totherearofthe main
frame(1),securingwithtwocarriage bolts(48), twocurved washers(58),twospring
washers(59) andtwocapnuts(60).
59
48
58
3
35
1
60
60
58
59
35
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STEP 3
lConnect theextensionsensor wire (23)fromthe upright post (4)tothe sensor
w/wire(24)fromthe mainframe(1).
lConnect theextensiongearboxwire (81)fromthe uprightpost(4)tothe gearbox
w/wire(25)fromthe mainframe(1).
lConnect theextensionpowerwire(83)fromtheuprightpost(4) tothepowerwire(82)
fromthe mainframe(1).
lInsertthe upright post (4)intothe mainframe(1).Secureusing sixallenbolts(47)and
sixspring washers(59)andsixcurved washers(58)whicharepre-assembleonthe
upright post (4).Handtighten only.
24
58
59
47
47
59
23
6L 4
6R
82
585947
83
STEP 4
lAttachtheright pivotshaft(11R)fromthe rightpedalbar (5R) totheopeningof theright
crank(10R)
lAttachtheleftpivotshaft(11L)fromtheleftpedalbar (5L)totheopeningoftheleft
crank(10L).
NOTE: Therightpivotshaftisarighthand thread, you need totighten it clockwise.The left
pivotshaft isalefthandthread,youneed totighten itcounter-clockwise
11R
11L
5L 10L
1
5R
6R
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STEP 5
lAttachtwofootpedalbrackets(80) totheleftpedalbar (5L),securingwithfour cross
head screws(46).
lAttachthe leftfootpedal(33L)tothe left pedalbar(5L), securing withthree hexhead
bolts(49), threeflatwasher(64)and threenylon nuts(53).
lAttachthefront ofthe left pedaltube (5L)totheleft bottomhandlebar(6L)using
one allenhead bolt(51),oneflatwasher(66)andonenylon nut(67).
lAttachtwoprotectivecovers(32)totherightand left side ofthe leftpedalbar(5L),
securingwithfour crossheadbolts(46).
lRepeatforrightside.
46
32
1
6R
46
51
32
STEP 6
lAttachthestationaryhandlebar (8) withhandpulse(21)tothebracketontheupright
post(4). Secureusingtwoallenbolts(47)and twospringwashers(59).
Note: Itwillbenecessarytomovethe handpulsewire (22) aroundthe uprightpostand
awayfromthe monitorbrackettoavoidpinching thewires.
4
22
47
47
21
59
8
59
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STEP 7
lConnect theextensiongearboxwire(81)tothewireofthe monitor (18).
lConnect theextensionsensorwire (23)tothewireofthe monitor(18).
lConnect theextensionpowerwire(83)tothe wireof themonitor(18).
lConnect thehandpulsewire (22)tothebackofthemonitor(18).
lSlide themonitor(18)ontothebracketofthe upright post (4).
Note:Beforesliding the monitorontothe monitorbracketof thehandlebar post, please
ensureall wiresaresafelytuckedinsidetheopening of thehandlebar post. Thiswill
ensurethat themonitorslideson easilyandavoidspinching thecables.
4
22
23
18
81
83
STEP 8
lAttachtheleftupperhandlebar(7L)tothe left lower handlebar(6L). Securewithtwo
carriage bolts(43),twocurvewashers(61),twospringwashers(62)and twocap
nuts(63).
lRepeatforrightside.
4
6L 6R
7R
43
63
61
62
7L
43
63 61
62
18
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STEP 9
Yourunitcomeswithan adaptor(36).Plug theadaptorcable(36)tothe backofthemain
frame(1).
NOWFIRMLYTIGHTENALL NUTSAND BOLTS
YOURUNITISNOWFULLYASSEMBLED
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MONITORINSTRUCTION
KEY GUIDE
FUNCTIONBUTTON
MODE:Press toselect betweenspeed/rpmand calorie/watt
ENTER:Press topresetthe targetvalue oftimeand age
RESET: Press toresetall valuestozero
▲(UP)Press toincreasethe tension level
Press toselect aprogram
Press tosetthe targetvalueoftimeand age
▼(DOWN):Press todecreasethetensionlevel
Press toselect aprogram
Press tosetthe targetvalueoftimeand age
START/STOP Press tobeginorendyourexerciseprogram.
FUNCTIONS
Time: Showsyourelapsedworkouttimeupto99:59
Countsdownfromyourpresettarget timeto00:00duringyourworkout
Speed: Displaysthe currentspeedupto99.9km
RPM: Displaysthe currentrotationperminute.
Distance: Displaysthe cumulativedistancetraveled duringyourworkout up to
99.9KM
Calorie/ Displaysthe cumulativecaloriesburned atanygiven timeduring your
workout.
Watt Displayscurrent wattfigures
Note: Thisisaroughguideusedforcomparison of differentexercise
sessions, whichcannot be usedformedicalpurposes
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Grippedpulse Themonitorwill displaytheuser scurrentheartrateinbeatsper
minuteduringthe workout. Bothhandsmustholdthe grippedpulsefor
aheartratereading duringyourworkout.
Note: Thisdataisarough guideused for comparison ofdifferent
exercisesessions, whichcannot be usedformedicalpurposes.
Program: Displaysthe programlevelfromP1toP12.
P1 –Manualyou cancontrolthetension levelbypressingthe P2toP10
programsarepresetatthefactory.P11andP12 arehart ratecontrol
programs.Themonitorautomaticallyadjuststheworkoutresistance
accordingtoyour heart rate.
Monitor function
Program1toProgram10
Press the up ordownkeytochooseyour program(P1-P10).
Press Etoaccepttheprogram.
Press the up ordownkeytoset yourtime.
Press Etoacceptyourpresettime.
Press Stostartyourexerciseprogram.
Program11-program12
P11 is60%ofyour targetheartrate.
P12 is85%ofyour targetheartrate.
Press the up ordownkeytochoosethe programp11 orp12.
Press Etoaccepttheprogram.
Press the up ordownkeytoset yourtime.
Press Etoacceptyourpresettime.
Press the up ordownkeytoset yourage.
Press the E toaccept yourage.
Press Stostartyourexerciseprogram.
Remarks
1.The monitorwillturnonautomaticallybypressing anykeyorwhen yourstarttopedal.
The monitorwillshutoffautomaticallyifno signalisdetected for fourminutesandwill
keepall functionvalues.You maypress Sorstarttopedaltohavethecomputer
resume.
2.Press the resetbuttonforfoursecondstoresetallvaluestozero.
3.When youpresetyourtime,the computer willdivide thetimeby10regularintervals
foryourprograms.
4.You canincreaseordecreaseyourtension whileinprogramsP1toP10.
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HOWTHEELLIPTICALWORKS
The ellipticalallowsyourfeettomoveinanaturalellipticalpath,minimizingtheimpacton
yourkneesandankles.
The ellipticalprovidessmooth,quietandvariableexercisecapabilitieswith:
žDualAction Handlesfortotalbodyworkout
žStationaryhandlebarforstability
Movinghandlebar
Handpulse
StationaryHandlebar
Computer
PedalTube
FrontStabilizer
RearStabilizer
AdjustmentEndCap
TransportationWheel
Chainguard
FootPedal
Upright
Post
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PARTSLIST
KEY NO
PARTNO DESCRIPTION Q'TY
1 1710901 Mainframe 1
2 1710902 Front stabilizer 1
3 1710903 Rearstabilizer 1
4 1710904 Uprightpost1
5R 1710905R Pedalbarright 1
5L 1710905L Pedalbarleft 1
6R 1710906R Lower handlebarright 1
6L 1710906L Lower handlebarleft 1
7R 1710907R Upper handlebarright 1
7L 1710907L Upper handlebarleft 1
8 1710908 Stationaryhandlebar1
9 1710909 Magnet1
10R 1710910R Crankright 1
10L 1710910L Crankleft 1
11R 1710911R Pivot shaftright 1
11L 1710911L Pivot shaftleft 1
12 1710912 Idler pulleybracket 1
13 1710913 Crankbracket 2
14 1710914 Bearing 2
15 1710915 Bearing 4
16R 1710916R Backchaincoverright1
16L 1710916L Backchaincoverleft 1
17R 1710917R Front chaincoverright 1
17L 1710917L Front chaincoverleft 1
18 1710918 Monitor 1
19 1710919 Foamgrip1
20 1710920 Foamgrip2
21 1710921 Handpulse2
22 1710922 Handpulsewire 1
23 1710923 Extension sensorwire 1
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KEY NO
PARTNO DESCRIPTION Q'TY
24 1710924 Sensorw/wire1
25 1710925 Gearboxw/wire 1
26 1710926 Resistancecable 1
27 1710927 Cap 2
28 1710928 Bushing 19*35mm 4
29 1710929 Spacer2
30 1710930 Handlebarendcap50mm 2
31 1710931 Squareend cap2
32 1710932 Protector4
33R 1710933R Rightfootpedal1
33L 1710933L Left footpedal 1
34R 1710934R Transportationwheelright 1
34L 1710934L Transportationwheelleft 1
35 1710935 Adjustableend cap 2
36 1710936 Adaptorw/cable 1
37 1710937 Plasticsleeve 4
38 1710938 Disc 2
39 1710939 MagneticFlywheelsystem 1
40 1710940 Axlecap 2
41 1710941 Pulleyw/axle 1
42 1710942 PolyV belt 1
43 1710943 Bolt M6*38mm 4
44 1710944 Machine screwM4*12mm 14
45 1710945 ScrewM4*15mm 8
46 1710946 CrossHead Screw5*15mm 19
47 1710947 Allen headboltM8*20mm 12
48 1710948 Carriage boltM8*75mm 4
49 1710949 HexHead Bolt8*45*1.5mm 6
50 1710950 ScrewM4*15mm 4
51 1710951 Allen headboltM10*80mm 2
52 1710952 Bolt 8*20mm rightthread 2
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KEY NO
PARTNO DESCRIPTION Q'TY
53 1710953 NylonnutM8 6
54 1710954 HexHead Bolt10*45mm 1
55 1710955 Bearing 2
56 1710956 Spring 1
57 1710957 CrossHead Screw5*25mm 6
58 1710958 Curvewasher8.4*19*2mm 10
59 1710959 Spring washerM8 14
60 1710960 CapnutM8 4
61 1710961 Curvewasher16*6.2*1.5tmm 4
62 1710962 Spring washerM6 4
63 1710963 CapnutM6 4
64 1710964 Flat washer 8*16*1.5tmmr8
65 1710965 Flat washer 6*12*1mm 10
66 1710966 Flat washer 10*20*2.0mm 2
67 1710967 NylonNutM10 2
68 1710968 Flat washer 15*10*10mm 1
69 1710969 Plug 2
70 1710970 NylonnutM102
71 1710971 HexHead Bolt10*20mm 1
72 1710972 Cring16mm 2
73 1710973 Flat Washer17*22*1mm 1
74 1710974 Flat washer 8*25*2mm 2
75 1710975 Nut3/8”4*73
76 1710976 Nut3/8”*4mm 1
77 1710977 Belt adjusterM6*55mm 2
78 1710978 Allen keywrench6mm 1
79 1710979 Universalwrench 1
80 1710980 Pedalbracket 4
81 1710981 Extension gear boxwire 1
82 1710982 Powerwire 1
83 1710983 Extension power wire 1
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DIAGRAM
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TROUBLESHOOTING
Problem Cause Correction
Monitordoesnot
display Adaptornot pluggedinor batteriesnotinstalled Plug adaptor inor insertbatteries
Nospeedor distance
displaysonthe
monitor Sending unitnotconnected Securelyplugsendingunitinto
extension wire andtheback of the
monitor
Sending unitnotworking
properly Replacesending unit
Monitor notworking properlyReplacemonitor
No tension Gearboxwirenotconnected Securelyconnectthe gear boxwires
intotheextension gear boxwire
Magneticwheelnotworking
properly Replacemagneticwheel
Heartratenot
displaying Pulsewirenotconnected Securelyplugwirestogether
Handpulsedefective Replacehandpulsegrip
Monitor notworking properlyReplacemonitor
Grinding Crankbearingdefective Replacecrankbearings
Idler pulleydefective Replaceidlerpulley
Mag wheeldefective Replacemagneticwheel
Squealing V-beltslipping Adjustv-belt
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TRAININGGUIDELINES
Exercise
Exerciseisone ofthe mostimportantfactorsintheoverallhealthofan individual.Listed
amongitsbenefitsare:
žIncreased capacityforphysicalwork(strengthendurance)
žIncreased cardiovascular (heartandarteries/veins)and respiratoryefficiency
žDecreasedrisk of coronaryheartdisease
žChangesinbodymetabolism,e.g. losing weight
žDelaying thephysiologicaleffectsof age
žPhysiologicaleffects,e.g.reduction instress,increaseinself-confidence,etc.
BasicComponentsofPhysicalFitness
Therearefourallencompassing componentsofphysicalfitnessand weneedtobriefly
define eachand clarifyitsrole.
Strength isthecapacityofamuscletoexertaforceagainstresistance.Strength
contributestopowerand speedand isofgreat importancetoamajorityof sportspeople.
MuscularEndurance isthecapacitytoexertaforcerepeatedlyoveraperiodoftime,
e.g.itisthecapacityof yourlegstocarryyou10Kmwithout stopping.
Flexibility istherangeofmotionaboutajoint.Improving flexibilityinvolvesthe
stretchingofmusclesandtendonstomaintainorincreasesuppleness,andprovides
increasedresistancetomuscleinjuryorsoreness.
Cardio-RespiratoryEndurance isthemostessentialcomponent ofphysicalfitness.Itisthe
efficient functioning ofthe heart and lungs
AerobicFitness
The largestamountofoxygen thatyoucan useperminuteduringexerciseiscalledyour
maximum oxygenuptake (MVo2).Thisisoftenreferredtoasyour aerobiccapacity.
The effortthatyou can exertoveraprolongedperiod oftimeislimitedbyyour abilityto
deliveroxygentothe working muscles.Regularvigorousexerciseproducesatraining effect
thatcanincreaseyouraerobiccapacitybyasmuchas20to30%.AnincreasedMVO2
indicatesanincreased abilityof thehearttopumpblood, ofthe lungstoventilateoxygen and
ofthe musclestotakeupoxygen.
AnaerobicTraining
Thismeans “withoutoxygen”and istheoutputofenergywhenthe oxygensupplyis
insufficienttomeetthe bodyslong termenergydemands.(Forexample,100 meter sprint).
TheTrainingThreshold
Thisisthe minimumlevelofexercisewhichisrequiredtoproducesignificantimprovements
inanyphysicalfitnessparameter.
Progression
Asyourbecomefitter,ahigher intensityofexerciseisrequiredtocreatean overloadand
therefore providecontinued improvement
Overload
Thisiswhereyouexerciseatalevelabovethatwhichcanbe carried outcomfortably.The
intensity,durationandfrequency ofexerciseshouldbe abovethetrainingthresholdand
shouldbegraduallyincreasedasthe bodyadaptstothe increasingdemands.Asyour
fitnesslevelimproves,sothe trainingthresholdshouldberaised.
Workingthroughyourprogramandgraduallyincreasing the overloadfactorisimportant.
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Specificity
Differentformsofexerciseproducedifferentresults.Thetypeofexercisethatiscarriedout
isspecificbothtothe musclegroupsbeing used and totheenergysourceinvolved.
Thereislittletransferoftheeffectsofexercise,i.e.fromstrengthtraining tocardiovascular
fitness.Thatiswhyitisimportanttohaveanexerciseprogramtailoredtoyourspecific
needs.
Reversibility
Ifyou stop exercising or donotdo your programoftenenough,youwilllosethe benefitsyou
havegained. Regularworkoutsarethekeytosuccess.
WarmUp
Everyexerciseprogramshouldstartwitha warm up wherethe bodyisprepared forthe
efforttocome.It shouldbegentleand preferablyusethe musclestobe involved later.
Stretchingshouldbeincludedinbothyour warmup and cooldown,and shouldbe
performedafter3-5minutesoflowintensityaerobicactivityorcallisthenictype exercise.
WarmUporCoolDown
Thisinvolvesagradualdecreaseinthe intensityofthe exercisesession.Followingexercise,
alargesupplyofblood remainsinthe working muscles.If itisnot returnedpromptlytothe
centralcirculation,pooling ofbloodmayoccur inthemuscles
HeartRate
Asyouexercise, sotherateat whichyourheartbeatalsoincreases.Thisisoftenusedasa
measureof therequired intensityof exercise. You needtoexercisehardenoughtocondition
yourcirculatorysystem,andincreaseyourpulserate, butnotenoughtostrainyour heart.
Yourinitialleveloffitness isimportantindeveloping an exerciseprogramforyou.If youare
starting off, youcangetagood training effectwithaheartrateof110-120 beatsper
minute(BPM).Ifyouarefitter,youwillneed ahigherthresholdofstimulation.
Tobeginwith,youshouldexerciseatalevelthatelevatesyour heart ratetoabout 65 to70%
ofyourmaximum.Ifyou findthisistoo easy,youmaywanttoincreaseit,butitisbetterto
lean on the conservativeside.
Asaruleofthumb,themaximumheartrateis220 minusyour age.Asyouincreaseinage,
soyour heart, likeothermuscles, losessomeofitsefficiency.Someof itsnaturallossiswon
backasfitnessimproves.
The followingtableisaguide tothosewho are “startingfitness”.
Age 25 30 35 40 45 50 55 60 65
TargetheartRate
10 Second Count23 22 22 21 20 19 19 18 18
BeatsperMinute138 132 132 126 120 114 114 108 108
Pulse Count
The pulsecount(onyourwristorcarotidarteryinthe neck,takenwithtwoindexfingers)is
donefortenseconds,taken afewsecondsafteryoustopexercising. Thisisfortworeasons:
(a)10 secondsislong enough for accuracy,(b)thepulsecountistoapproximateyourBPM
rateatthe timeyouareexercising.Sinceheartrateslowsasyou recover,alonger count
isntasaccurate.
The targetisnotamagicnumber,butageneralguide.Ifyoureaboveaveragefitness,you
mayworkquitecomfortablyalittleabovethatsuggested for your agegroup.
The followingtableisaguidetothosewho arekeeping fit.Hereweareworking atabout
80%ofmaximum.
Age 25 30 35 40 45 50 55 60 65
TargetheartRate
10 Second Count26 26 25 24 23 22 22 21 20
BeatsperMinute156 156 150 144 138 132 132 126 120
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