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HOW TO MEASURE YOUR HEART RATE
You can measure your heart rate using the included
pulse monitor.
Another way to
measure your
heart rate is to
place two fingers
on your wrist as
shown. Take a six-
second heartbeat
count, and multiply
the result by 10 to
find your heart rate. For example, if your six-second
heartbeat count is 14, your heart rate is 140 beats per
minute. (A six-second count is used because your
heart rate will drop rapidly when you stop exercising.)
WORKOUT GUIDELINES
Each workout should include the following three
important parts:
A warm-up, consisting of 5 to 10 minutes of stretch-
ing and light exercise. A proper warm-up increases
your body temperature, heart rate, and circulation in
preparation for exercise.
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. (During the first few weeks of your exercise
program, do not keep your heart rate in your training
zone for longer than 20 minutes.)
A cool-down, with 5 to 10 minutes of stretching. This
will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three
workouts each week, with at least one day of rest
between workouts. After a few months of regular
exercise, you may plan up to five workouts each
week, if desired. Caution: Be sure to progress at
your own pace and avoid overdoing it. Incorrect
or excessive training may result in injury to your
health. Remember, the key to success is to make
exercise a regular and enjoyable part of your every-
day life.
