Schwinn 438 Elliptical Assembly and Owner's Manual - Page 56

FITNESS GUIDE When you are first starting out, you should exclusively work in the Zone 1 and Zone 2 intensities. After a few weeks, you can occasionally incorporate Zone 3 and Zone 4 intensities for short periods of time. Remember, when you begin to incorporate Zone 3 and Zone 4 intensities, you will find that you will likely have to drop down to Zone 1 intensities shortly thereafter as brief recovery periods. For variety, you can spend a little bit of time in each of the four Zones during one workout, and then spend your time in just one Zone during the next workout. Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and anyone unaware of their current medical condition should also avoid Zone 3 and Zone 4 without prior clearance from their doctor. These Zones can be translated into target heart rate numbers if your home fitness product has a grip or telemetric heart rate counter. Research has shown the best way to do this is not to establish heart rate numbers based upon age, but rather based upon how you feel. The following chart will allow you to log your heart rate numbers based upon how you feel when working out. Simply log the heart rate numbers you find when you feel you are working at each of the specific intensities. A. Zone Description Your Heart Rate 1 Easy Warm-Up Cool-down Insert the heart rate you get when you are working in Zone 1 2 Challenging, but Insert the heart rate comfortable you get when you are Steady endurance pace working in Zone 2 3 Challenging and Insert the heart rate uncomfortable you get when you are Race pace working in Zone 3 4 Breathless Insert the heart rate Not maximum, but you get when you are winded working in Zone 4 Can't keep the pace for very long Approximate Percentage of Maximum Heart Rate 50%-65% 65%-75% 75%-85% 85%-95% As you get in better shape, the heart rate number you obtain for each zone will get higher and higher, which means your heart is able to handle higher intensities. Or 54