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Echowell Opal-400 Manual

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Pulsports-300/400
Pulsports-300/400
E22- -E23
(c). According to ACSM references regarding the intensity of
exercise, there are the following levels:
% HR_Intensity
<35 Very light
<35-54 Light
<55-69 Moderate
<70-89 Hard
>90 Very hard
100 Maximal
(d). You can know your heart rate, heart rate intensity, and
calories consumption per hour while exercising by the
Pulsport monitor.
2. & 3.
According to the purposes of exercise, here are example of
duration and frequency.
Duration and Frequency of exercise:
(a). Beginner:
Week Frequency
(times/week)
Duration
(minutes)
Intensity
1-2 3 15-20 Moderate
1-2 3-4 20-30 Moderate
(b). Lose weight:
Week Frequency
(times/week)
Duration
(minutes)
Intensity
3-5 3-5 30-45 Light
3-5 3-5 45-60 Moderate
3-5 3-5 90-120 Moderate
(c). Improve cardiopulmonary and physical condition:
Week Frequency
(times/week)
Duration
(minutes)
Intensity
3-5 3-4 20-30 Moderate
3-5 3-5 30-45 Hard
(d). Maintain cardiopulmonary and physical condition:
Week Frequency
(times/week)
Duration
(minutes)
Intensity
--- 3-5 30-45 Hard
(e). Maintain cardiopulmonary and physical condition:
You can use Pulsports monitor to record the exercise time,
efficient exercise time and exercise time within target zone.
4.
In allusion to the different purposes of exercise, for the purpose of
weight loss, we suggest considering jogging or long time walking.
For improving the cardiovascular system by swimming and
jogging. To ensure your safety, please ask the advice of a doctor
or a coach.
Mode of exercise
Balanced food intake is important while losing weight, and
exercise can speed the expenditure of the calories that we take in.
If you exercise 1-hour daily, but never stint yourself on food, you
cannot control body weight. You can gain calories easily with a
hamburger or a bottle of beer, so you cannot control your weight
if the intake and consumption of calories is not balanced. The
healthy intake is 15-20% protein, 20-30% fat and 50-60%
carbohydrates. Moreover, sufficient vitamins and minerals are
necessary. You can expend fat by dieting, but the fatty acids
generated might harm your body. A man needs at least
2000~3000 Kcal daily, the value varying according to your
personal requirements. We suggest you to ask a nutritionist to
know how many calories you need per day, and what kind of food
will be good for you.
Exercise and losing weight
We presume that you have controlled eating already, and we are
going to present the Pulsports functions which can help you
achieve the purpose of losing weight.
… 12 …


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