4
EN
TRAINING TIPS
• Identify your training goal, be it to lose weight, keep
fit, improve health or compete with a friend.
• Select a training activity you enjoy. Varying your
exercises can make your training more interesting.
• Start slowly.
• Exercise regularly. Twenty to 30 minutes each
and three to four times a week for a healthier
cardiovascular system.
• Gradually steps up your training zone as you
become fitter.
• Always allow at least five minutes before and after
training within your exercise zone for warm-up and
cool-down.
• The health maintenance zone has the lowest
training intensity. It is good for beginners and
those who want to strengthen their cardiovascular
systems.
• The aerobic exercise zone increases strength and
endurance. It works within the body’s oxygen intake
capability, burns more calories and can last longer.
• The anaerobic exercise zone generates speed
and power. It works at or above the body’s oxygen
intake capability, builds more muscle and cannot be
maintained for a long time.
• Measure your pulse after training. Then repeat the
procedure again after three minutes. If it does not
return to its normal resting pulse, you might have
trained too hard.
• Always check with your doctor before starting a
vigorous training program.
THE RECEIVER WATCH
You can wear it on your wrist or strap it to your bike or
exercise machine.
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