HealthRider Cardio 95 English Manual - Page 12

MAXIMUM HEART RATE = 220 MINUS YOUR AGE Regular, efficient exercise should make your heart beat at 65%-80% of the maximum for your age. For a comfortable exercise intensity, your pulse should be between 65% and 80% of the formula 220 minus your age. This is your "training zone." This rule only applies to 60% of the population, however, since some hearts beat faster and others more slowly. For the other 40%, a good rule of thumb is to adjust the intensity of exercise so that you are breathing deeply but not gasping for air. You need not attempt killer workouts to receive health benefits. Exercising at lower levels can be very beneficial. There is no point in trying to drive your pulse rate above this training zone. If you are out of shape, you need to consult your physician before you start any exercise program. When you begin, increase the amount of time you exercise before increasing the intensity of your activity. CAUTION Discontinue use immediately if you feel faint, short-of-breath or if you experience pain. Monitor your heart rate frequently and make sure that your pulse remains within appropriate ranges based upon your age, weight and physical condition. Obtain a thorough physical examination and the approval of your physician before beginning any type of exercise program. Begin your exercise program moderately and over a number of months, gradually increase duration and intensity. Never exceed your individual physical capabilities. Include a "warm up" and "cool down" period as part of every workout. 20 SAFETY CONSIDERATIONS 1. Always operate your HealthRider® on a solid, dry and level surface. Make sure there is adequate clearance from furniture, walls, ceilings and other surrounding objects. 2. Inspect the machine before each use to make sure there are no broken parts or loose fittings. Make sure that pedals are screwed in securely. The wheel should turn smoothly and be free from excessive wear. The handlebar grips should not be cracked or torn. The plastic side guards should not be cracked or broken. Rubber feet caps should always be intact and secure. Replace all defective parts before any further use. 3. Do not allow children to play with the HealthRider® and make sure all children are away from the machine while in use. 4. In the pre-stretch crouching position, do not allow the seat understem to make contact with the stop bracket. Bouncing may jar the spine or joints and result in discomfort or injury. Avoid any type of jerking motion. Always operate your HealthRider® in a graceful, fluid, continuing motion. Avoid rocking from side to side. 5. Never place hands or feet behind the plastic side guards, in the way of the wheel, or near a joint or stem while the machine is in use. 6. Use the special rubber cap to cover the unused handlebar shaft. 7. Make sure that the elevation panel is secure when the front pedestal is elevated. Have someone assist you when changing the elevation position if necessary. 8. Determine that the adjustable seat knob is tightened securely to avoid any seat movement while the machine is in use. 9. Make sure the seat position is adjusted correctly to your inseam measurement to allow you to sit comfortably in the saddle of the seat. 10. Always wear shoes while operating your HealthRider®. Exercise in comfortable, appropriate clothing. Use the optional lamb's wool seat cover or appropriate padding to avoid possible chafing from the seat. 11. Use the timer and counter to measure your workout and maintain consistency. 21