Manual Schwinn 231 EXERCISE BIKE (page 36 of 44) (English)

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MONITORING YOUR INTENSITY

When you are doing cardiovascular workouts, it is important that you work

at the appropriate intensities when you are first starting out. It is also impor

tant

that you workout at a variety of intensities after you have built a fitness

base

Research in recent years has indicated that one of the best ways to monitor

your cardiovascular intensity is to pay close attention to how you are feeling

when you workout. Most individuals can do a very good job of choosing the

correct intensities if they simply categorize how they feel into one of four

intensity “zones.”

These zones could be described the following ways:

When you are first starting out, you should exclusively work in the Zone 1

and Zone 2 intensities. After a few weeks, you can occasionally incorporate

Zone 3 and Zone 4 intensities for short periods of time. Remember, when

you begin to incorporate Zone 3 and Zone 4 intensities, you will find that

you will likely have to drop down to Zone 1 intensities shortly thereafter as

brief recovery periods.

For variety, you can spend a little bit of time in each of the four Zones during

one workout, and then spend your time in just one Zone during the next

workout.

Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and

anyone unaware of their current medical condition should also avoid Zone 3

and Zone 4 without prior clearance from their doctor.

These Zones can be translated into target heart rate numbers if your home

fitness product has a grip or telemetric heart rate counter. Research has

Zone Description

1 Easy

Warm-up

Cool-down

2 Challenging, but comfortable

Steady endurance pace

3 Challenging, and slightly uncomfortable

Race pace

Borderline out of breath

4 Breathless

Not maximum, but winded

Can’t keep the pace for very long

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Schwinn 231 EXERCISE BIKE Manual

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