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EN
INSTRUCTIONS FOR USE
Conditioning Guidelines
The following guidelines will help you to plan your exercise program. Remember that correct nutrition and adequate rest
are essential for successful results. If you’re beginning an exercise program, you should check with your doctor if:
• You have been diagnosed with heart problems, high blood pressure or any other medical condition.
• You have not exercised for over a year.
• You are over 35 and do not currently exercise.
• You are pregnant.
• You have diabetes.
• You have chest pains, or experience dizziness or fainting spells.
• You are recovering from an injury or illness.
Target Heart Rate (THR)
TRAINING ZONE
AGE MIN-MAX (BPM)
20 133 - 167
25 132 - 166
30 130 - 164
35 129 - 162
40 127 - 161
45 125 - 159
50 124 - 156
55 122 - 155
60 121 - 153
65 119 - 151
70 118 - 150
75 117 - 147
80 115 - 146
85 114 - 144
Note:This is a guide only and performance will depend on the fitness and condition (health) of the person
using the Machine.
Work-Out Tips
• Always perform stretching exercises both before and after your work-out. See page 9.
• Start slowly; doing too much too soon can lead to injuries.
• If you are sore or tired, give yourself a few extra days to recover.
• Start with two or three 15 minute sessions per week with a rest day between work-outs.
• Warm-up for 5 or 10 minutes with gentle movements like walking or swinging your arms in a circle and then stretch
the muscles you’ll use during your work-out. The Machine will mainly exercise the thigh and calf muscles.
• Increase the pace and resistance to slightly harder than comfortable and exercise for as long as you can. You may
only be able to exercise for a few minutes at a time, but that will change quickly if you exercise regularly.
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