Manual Rossler 021092 Cluster crosstrainer (page 24 of 36) (English, Dutch, French)

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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 wit-

hin 6 to 8 weeks. Do not let yourself get dis-

couraged 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 condi-

tion, 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 pro-

gramme 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. Regu-

larly 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 condi-

tion.

• 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. Avoid too 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 ar-

tery 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 capabilities

What level of heart rate do you have to main-

tain during your exercises? Ask your physician

to give you your personal relevant guidelines.

Age

(Years)

Heartbeat level

50-75%

(beats per minute)

Maximum

heart rate

100%

20 100-150 200

25 98-146 195

30 95-142 190

35 93-138 185

40 90-135 180

45 88-131 175

50 85-127 170

55 83-123 165

60 80-120 160

65 78-116 155

70 75-113 150

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Rossler 021092 Cluster crosstrainer Manual

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