Trojan SHAPE 200 User Manual

7. CONDITIONING GUIDELINES
How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or
are severely overweight, you must start slowly and increase your time on the equipment; a few minutes per workout.
Initially,youmaybeabletoexerciseonlyforafewminutesinyourtargetzone,however,youraerobictnesswillimprove
over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ulti-
mately,you’llbeabletoexercisecontinuouslyfor30minutes.Thebetteryouraerobictness,theharderyouwillhaveto
work to stay in your target zone. Please remember these essentials :
•Haveyourdoctorreviewyourtraininganddietprogramstoadviseyouofaworkoutroutineyoushouldadopt.
•Beginyourtrainingprogramslowlywithrealisticgoalsthathavebeensetbyyouandyourdoctor.
•Monitoryourpulsefrequently.Establishyourtargetheartratebasedonyourageandcondition.
•Setupyourequipmentonaat,evensurfaceatleast3feetfromwallsandfurniture.
EXERCISE INTENSITY
Tomaximizethebenetsofexercising,itisimportanttoexercisewiththe
proper intensity. The proper intensity level can be found by using your heart
rate as a guide. For effective aerobic exercise, your heart rate should be
maintained at a level between 65% and 85% of your maximum heart rate
asyouexercise.Thisisknownasyourtargetzone.Youcanndyourtarget
zone in the table below.
Duringtherstfewmonthsofyourexerciseprogram,keepyourheartratenearthelowendofyourtargetzoneasyou
exercise. After a few months, your heart rate can be increased gradually until it is near the middle of your target zone as
you exercise.
Tomeasureyourheartrate,stopexercisingbutcontinuemovingyourlegsorwalkingaroundandplacetwongerson
yourwrist.Takeasix-secondheartbeatcountandmultiplytheresultsby10tondyourheartrate.Forexample,ifyour
six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six-seconds count is used because your
heart rate will drop rapidly when you stop exercising.)
Adjust the intensity of your exercise until your
heart rate is at the proper level.
For more information on dieting and
training visit www.trojanhealth.co.za
1564-9

Trojan SHAPE 200 Specifications

General

Brand	Trojan
Model	SHAPE 200
Category	Bicycle
Language	English