Manual BH Fitness G-6488 (page 20 of 71) (English, German, Dutch, French, Italian, Portuguese, Spanish)

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ADVANTAGES OF EXERCISE.-

Regular exercise below a certain level

for 15/20 minutes becomes aerobic.

Aerobic exercise is basically exercise

that uses oxygen. Normally, this is a

continuous exercise without pauses.

In addition to sugars and fats, the

body also needs oxygen. Regular

exercise improves the body’s ability to

supply oxygen to all of the muscles

and at the same time improve lung

function, the heart’s pumping capacity

and better blood circulation. In short,

the energy produced during exercise

burns kilocalories (known as calories).

EXERCISE & WEIGHT

CONTROL.-

The food we eat is transformed into,

among other things, energy (calories)

for our body. If we take in more

calories than we burn then the result is

an increase in weight and vice versa,

if we burn more calories than we eat,

we lose weight. When resting the body

burns around 70 calories per hour to

keep our vital functions active. The

table shows approximate energy use

for an average person doing various

activities.

ACTIVITY CALORIES USED

PER HOUR

Walking,

moderate pace

140

Housework 150

Swimming (400

m/h)

300

Dancing 350

Walking, brisk

(6 km/h)

370

Tennis 420

Cycling (30 km/h) 500

Squash 690

EXERCISE PROGRAM.-

Before starting any exercise program,

bearing in mind that exercise

programs vary depending on age and

physical condition, it is advisable to

consult your doctor given that you will

achieve better results based on

his/her advice or suggestions.

Regardless of whether your goal is to

become fitter, control your weight or

for physiotherapy, always remember

that your exercise should be gradual,

planned, varied and not too

demanding. We recommend that you

should exercise 3 to 5 times per week.

Before beginning a session it is

important to do a warm-up for 2-3

minutes at low speed. This will help

protect your muscles and prepare your

cardiorespiratory system.

The next stage will last 15-20 minutes

at a pulse rate of between 65 to 75%,

or between 75 to 85% for those

already accustomed to exercise. At a

later stage, once we have become

fitter, we can divide this time between

both levels but always remembering

that the pulse rate must not exceed

85% (aerobic area) and never reach

the maximum heart rate limit that

corresponds to our age.

We you have finished, it is important

to relax the muscles. This can be done

by walking at a low speed for 2-3

minutes until the heart rate drops

below the 65% line. This will prevent

muscle pain, especially after an

intense session. It is also advisable to

finish the program with some

relaxation exercises on the floor.

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BH Fitness G-6488 Manual

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