User`s guide

Whatis TargetHeartRateZone?
Target Heart Rate Zone tells you the number
of times per minute your heart needs to
beat to achieve a desired workout effect.
It is represented as a percentage of the
maximum number of times your heart can
beat per minute. Target Zone will vary for
each individual, depending on age, current
level of conditioning, and personal fitness
goals. The American Heart Association
recommends working-out at a Target Heart
Rate Zone of between 60% and 75% of
your maximum heart rate. A beginner will
want to workout in the 60% range while
a more experienced exerciser will want to
workout in the 70-75% range. See chart
for reference.
EXAMPLE:
For a 42-year-old user: Find age along the
bottom of the chart (round to 40), follow
age column up to the target zone bar.
Results: 60% of maximum dear Rate =
J08 Beats Per Minute, 75% of maximum
Heart Rate = J35 Beat Per Minute.
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ALWAYSCONSULTYOURPHYSICIANBEFOREBEGINNINGANEXERCISEPROGRAM.
STRETCHING
STRETCHFIRST
Before using your product, it is best to take a few minutes to do a few gentle stretching exercises. Stretching
prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these
stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to bounce while doing
these stretches.
I. STANDINGCALFMUSCLESTRETCH
Stand near a waft with the toes of your left foot about iS"
from the wall, and the right foot about J2" behind the other
foot. Lean forward, pushing against the waft with your palrns.
Keepyour heels flat and hold this position for a count of J5
seconds. Make sure that you do not bounce while stretching.
Repeat on the other.
Z STANDINGQUADRICEPSTRETCH
Using a waft toprovide balance, grasp your right ankle
with your right hand and hold your foot against the
back of your thigh for J5 seconds. Repeat with your left
ankle and hand.
3. SITTINGHAMSTRING
&LOWERBACKMUSCLESTRETCH
Sit on the floor with your lefts together and straight out in front of
you. Do not Iock your knees. Extendyour fingers towards your toes
and hold for a count of J5 seconds. Make sure that you do not
bounce while stretching. Sit upright again. Repeat one time.
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18.0 AXT Rev.2.4.indd 32-33 9/24/08 1:42:32 PM