Operation Manual

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General  tness tips
Consult your physian
Before you start using this  tness equipment, it is recommended that you  rst get a physical examination by your family
physician or by a specialist. Before starting regular exercises on this equipment, you must  rst get your doctor’s approval.
When you feel discomfort during your training on the equipment, you need to immediately consult your family physician.
Intelligent use, meaning responsible use of this equipment is crucial. Make sure that no children are near you when you are
using this equipment. Moreover, make sure to store the equipment in a safe place away from children.
Wear comfortable clothing
Always wear comfortable clothing when you are using the equipment, including gym shoes. Do not wear loose clothing that
can tear, or hook during use.
Inspect your equipment
Prior to using your equipment, make sure that all nuts and bolts are properly tightened. Regular maintenance is very
important to keep the equipment in good condition.
Set your own pace
The intensity level of your workout on this equipment depends on your own condition. If you have not been in training for
some years or if you are overweight, it is recommended that you start slowly with only a few minutes per week.
At  rst you will be able to do the exercises for only a few minutes but this will improve within 6 to 8 weeks. Do not let yourself
get discouraged if this takes a few weeks more. It is important for you to set your own pace. In the end you will be able to
keep on exercising for more than 30 minutes. The better your condition, the more di cult it will become to stay at this level.
But be aware of the following:
• Consult with your physician before you start your training programme. Let him/her advise you about the training
programme as well as about your diet.
• Start your training at an easy pace and do not aim too high at  rst. Aside from this exercise with the equipment, also
engage in extra activities, for instance, jogging, swimming, dancing, and biking. Regularly check your heart rate. If you
do not have a counter, ask your family physician how you can best check your heart rate. Determine your desired heart
rate. Take into consideration your age and condition.
• Make sure that you drink enough when training on this equipment. You need to keep drinking to prevent dehydration.
The liquids you take in must be at room temperature. Limit your intake of cold drinks.
Check your heart rate
To be able to check your heart rate, you  rst need to know how to measure it. The easiest way is to press your  ngertips
against the artery in your neck, between the muscles and the air passages. Count the number of pulses for 10 seconds and
multiply by 6. This will give you your heart rate per minute.
Exercise within your own capabilities
What level of heart rate do you have to maintain during your exercises? Ask your physician to give you guidelines that are
relevant for you.
Age
Heartbeat level 50-75%
(beats per minute)
Maximum heart rate
100%
20 Jaar 100-150 200
25 Jaar 98-146 195
30 Jaar 95-142 190
35 Jaar 93-138 185
40 Jaar 90-135 180
45 Jaar 88-131 175
50 Jaar 85-127 170
55 Jaar 83-123 165
60 Jaar 80-120 160
65 Jaar 78-116 155
70 Jaar 75-113 150
Copyright (c) 1997 American Heart Association