Bedienungsanleitung Horizon Fitness Torus 4 (Seite 11 von 17) (Englisch)

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CONDITIONING GUIDELINES

ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN ExERCISE PROGRAM.

HOW OFTEN? (Frequency of Workouts)

The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain fitness. If you have other

goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise. Whether it’s 3 days or 6 days,

remember that your ultimate goal should be to make exercise a lifetime habit. Many people are successful staying with a fitness

program if they set aside a specific time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during

lunch hour or while watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a

time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority in your life. So decide

on a time, pull out your day planner and pencil in your exercise times for the next month!

HOW LONG? (Duration of Workouts)

For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per session. But start slowly and

gradually increase your exercise times. If you’ve been sedentary during the past year, it may be a good idea to keep your exercise

times to as little as 5 minutes initially. Your body will need time to adjust to the new activity. If your goal is weight loss, a longer

exercise session at lower intensities has been found to be most effective.

HOW HARD? (Intensity of Workouts)

How hard you workout is also determined by your goals. If you use your home gym to prepare for a 5K run, you will probably work

out at a higher intensity than if your goal is general fitness. Regardless of your long term goals, always begin an exercise program at

low intensity. Aerobic exercise does not have to be painful to be beneficial! There are two ways to measure your exercise intensity.

The first is by monitoring your heart rate (using the grip pulse handlebars or a wireless chest transmitter - may be sold separately),

and the second is by evaluating your perceived exertion level (this is simpler than it sounds!).

PERCEIVED ExERTION LEVEL

A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you are too winded to

maintain a conversation without gasping, you are working out too hard. A good rule of thumb is to work to the point of exhilaration,

not exhaustion. If you cannot catch your breath, it’s time to slow down. Always be aware of these warning signs of overexertion.

GENERAL STRENGTH TRAINING GUIDELINES

• It is recommended that you perform at least 5-10 minutes of cardiovascular exercise before beginning your strength routine in

order to warm the muscles, increase the heart rate, and prepare your body for strength training.

• Always raise and lower the weight in a smooth, slow, and controlled motion.

• Try not to hold your breath during strength training exercises. It is recommended that you exhale as you raise the weight and inhale

as you lower the weight.

• It is recommended that each muscle group be allowed to rest 48 hours between strength training.

• Complete each strength routine with a few simple stretches to maintain flexibility, and allow your body to cool-down after your session.

TARGET HEART RATE ZONE CHART

What is Target Heart Rate Zone?

Target Heart Rate Zone tells you the number of times per minute your heart needs to beat

to achieve a desired workout effect. It is represented as a percentage of the maximum

number of times your heart can beat per minute. Target Zone will vary for each individual,

depending on age, current level of conditioning, and personal fitness goals. The American

Heart Association recommends working-out at a Target Heart Rate Zone of between 60%

and 75% of your maximum heart rate. A beginner will want to workout in the 60% range

while a more experienced exerciser will want to workout in the 70-75% range. See chart

for reference.

EXAMPLE:

For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to the target zone bar. Results: 60% of

maximum Heart Rate = 108 Beats Per Minute, 75% of maximum Heart Rate = 135 Beat Per Minute.

ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.

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