3G Cardio Elite Runner Owner's Manual - Safety
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SAFETY
Target Heart Rate Zone
220-your age =maximum heart zone
You do not want to workout at your maximum heart rate. The
recommended Heart Rate Zone is a percentage of your
maximum heart rate. Between 60% and 75% of your
maximum heart rate.
Lower limit of Target Heart Rate Zone =maximum heart rate
X 0.6
Upper limit of Target Heart Rate Zone
=Maximum heart rate X0.75
(This is recommended by American Heart Association.
Before starting exercise program, please consult your
TARGET HEART RATE ZONE
HOW OFTEN SHOULD YOU EXERCISE:
You should exercise three to four times a week to improve your cardiovascular and muscle
fitness.
HOW HARD SHOULD YOU EXERCISE:
Intensity of exercise is reflected in your heart rate. Exercise must be sufficiently rigorous to
strengthen your heart muscle and condition your cardiovascular system. Only your doctor
can prescribe the target training heart range for you. Before starting any exercise program
consult your physician.
HOW LONG SHOULD YOU EXERCISE:
Sustained exercise conditions your heart, lungs and muscles. The longer you are able to
sustain exercise within your target heart range, the greater the aerobic benefits. To begin
maintain 2~3 minutes of steady, rhythmic exercise, then check your heart rate.
You do not want to workout at your maximum heart rate. The
recommended Heart Rate Zone is a percentage of your maximum
heart rate. Between 60% and 75% of your maximum heart rate.
Lower limit of Target Heart Rate Zone = Maximum heart rate X 0.6
Upper limit of Target Heart Rate Zone = Maximum heart rate X 0.75
HOW OFTEN SHOULD YOU EXERCISE?
You should exercise three to four times a week, 30 minutes per
workout, or as instructed by your doctor.
HOW HARD SHOULD YOU EXERCISE?
Intensity of exercise is reflected in your heart rate. Exercise must
be sufficiently rigorous to strengthen your heart muscle and
condition your cardiovascular system. Before starting any exercise program consult your physician.
HOW LONG SHOULD YOU EXERCISE?
Sustained exercise conditions your heart, lungs and muscles. The longer you are able to sustain exercise within your
target heart range, the greater the aerobic benefits. You should always begin a workout with at least a 5 minute warm
up at low intensity.
2
SAFETY
Target Heart Rate Zone
220-your age =maximum heart zone
You do not want to workout at your maximum heart rate. The
recommended Heart Rate Zone is a percentage of your
maximum heart rate. Between 60% and 75% of your
maximum heart rate.
Lower limit of Target Heart Rate Zone =maximum heart rate
X 0.6
Upper limit of Target Heart Rate Zone
=Maximum heart rate X0.75
(This is recommended by American Heart Association.
Before starting exercise program, please consult your
TARGET HEART RATE ZONE
HOW OFTEN SHOULD YOU EXERCISE:
You should exercise three to four times a week to improve your cardiovascular and muscle
fitness.
HOW HARD SHOULD YOU EXERCISE:
Intensity of exercise is reflected in your heart rate. Exercise must be sufficiently rigorous to
strengthen your heart muscle and condition your cardiovascular system. Only your doctor
can prescribe the target training heart range for you. Before starting any exercise program
consult your physician.
HOW LONG SHOULD YOU EXERCISE:
Sustained exercise conditions your heart, lungs and muscles. The longer you are able to
sustain exercise within your target heart range, the greater the aerobic benefits. To begin
maintain 2~3 minutes of steady, rhythmic exercise, then check your heart rate.
3 minutes at moderate, then 3 minutes at higher exertion,
then 3 minutes at easy. Continue this pattern for 24
minutes.
6 – 12 Minutes
10 – 16 Minutes
14 – 20 Minutes
18 – 24 Minutes
22 – 28 Minutes
20 Minutes
TARGET HEART RATE ZONE
Target Heart Rate Zone
220 – Your Age = Maximum Heart Zone
BEGINNER TREADMILL PROGRAM
SAFETY