Bedienungsanleitung Kettler Verso TX3 - 7883-099 (Seite 28 von 42) (Englisch)

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Owner’s Manual

HOW HARD?

How hard you work out is determined by your goal. Regardless of your fitness 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 evaluating your

perceived exertion level and the second is by monitoring your heart rate.

During exercise, if you cannot maintain a conversation without gasping, you are working too hard.

A good rule of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch

your breath, it is time to slow down. Always be aware of other warning signs of overexertion.

To monitor your heart rate you can use a pulse monitor or take your pulse with your fingers.

Pulse monitors are convenient tools for monitoring your heart rate. However, these values are for

reference only. You should always listen to your body first.

You can measure your pulse with your fingers by placing your first two fingers lightly over the blood

vessel (carotid artery) on your neck located next to your Adam’s apple. Count your pulse for ten

seconds and multiply by six. This figure is your heart rate in beats per minute. Compare this

number to the Target Heart rate zone for your age group.

CALCULATING YOUR TARGET HEART RATE ZONE

The most common method for calculating your target heart rate is to first determine your maximum

heart rate. The standard formula is: 220 - your age = maximum heart rate.

You DO NOT want to work out at your maximum heart rate. Instead, you should work out in

your target heart rate zone. Your target heart rate zone is a percentage of your maximum heart

rate. The AHA (American Heart Association) recommends working out at a target heart rate

zone of between 60% - 75% of your maximum heart rate. If you are just beginning a program,

exercise near or below the lower limit of your target zone.

Lower limit of target zone = maximum heart rate x 0.60

Upper limit of target zone = maximum heart rate x 0.75

Maximum heart rate (for user age 30) = 220 – 30 = 190

60% of max HR = 190 x .60 = 114

75% of max HR = 190 x .75 = 142

If you have not been exercising on a regular basis, it is recommended that you start slower. It

may be advised that you use 114 to begin as your target heart rate. If you find this pace too

difficult to maintain, go to a lower target heart rate. As you become stronger, you may want to

increase your target heart rate.

VIII. MAINTENANCE:

CAUTION!

For your health and

safety, DO NOT over

exert yourself.

CAUTION!

If you experience chest

pains, nausea,

dizziness or shortness

of breath, STOP

exercising immediately

and consult your

physician before

continuing.

TARGET HEART RATE

Age Target Zone

( 60% - 75% )

20 120 - 150

25 117 - 146

30 114 - 142

35 111 - 138

40 108 - 135

45 105 - 131

50 102 - 127

55 99 - 123

60 96 - 120

65 93 - 116

70 90 - 113

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