ProForm C50 English Manual - Page 9

EXERCISE BIKE CONDITIONING WARNING: Before beginning this or any exercise program consult your physician. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Read all instructions before using. Pro Form assumes no responsibility for personal injury or property damage sustained by or through the use of this Exercise Bike. TRAINING PROGRAM , A. Intensity (Target Heart Rate) To maxirike health benefits from using your Exercise Bike, your level of exertion must exceed mild demands while falling short of fatigue or breathlessness. This level of exercise will be achieved if you reach what is referred to as a "Target Heart Rate" during your workout. Your target heart rate falls between 70% and 85% of the highest heart rate that you can achieve ' during exercise. You can estimate your target heart range by following this simple formula 220 (average maximal heart rate for a child) -YOUR AGE =YOUR MAXIMUM HEART RATE Maximum Heart Rate multiplied by .70=Low end of Target Heart Range. Maximum Heart Rate multiplied by .85=High end of Target Heart Range. For example, if you were 30 years old you would use this formula: 220 -30 190 190 x .70=133 (Low end of Target Heart Range) 190 x .85=161.5 (High end of Target Heart Range) Target Heart Range for a 30 year old is 133-162. For your first time using your Exercise Bike you should work towards obtaining a 70% target heart rate. As time goes by you should work on increasing your heart rate, at a pace of about 5% every 4 weeks, until you reach 85%. As your body adapts to the workout, more and more workload will be required to reach your target heart rate. This can be easily accomplished by increasing your speed or tension. A need for increased workload is a definite indicator of improved physical condition. Below is a quick reference chart to help estimate your beats/minute target rate. 200 w = 180 C E 160 ;42 140