V-fit STv1-P Assembly & User Manual - Exercise Information
EXERCISE INFORMATION
BEGINNING
How you begin to exercise will vary from person to person. If you have not exercised for a long period of
time, have been inactive for a while, or are severely overweight you MUST start slowly, increasing your
exercise time gradually, by perhaps only a few minutes for each session per week.
Combine a carefully structured nutritious diet with a simple but effective exercise routine and this can help
make you feel better, look better and will almost certainly enable you to enjoy life more.
AEROBIC FITNESS
Aerobic exercise is simply defined as any sustained activity that increases the supply of oxygen to your
muscles via the blood pumped by your heart. With regular exercise, your cardiovascular system will become
stronger and more efficient. Your recovery rate i.e. the time taken for your heart to reach its normal resting
level, will also decrease.
Initially you may only be able to exercise for a few minutes each day. Do not hesitate to breathe through
your mouth should you need more oxygen. Use the "talk test". If you cannot carry on a conversation while
exercising, you are working too hard! However, aerobic fitness will be gradually built up with regular
exercise, over the next six to eight weeks.
Do not be discouraged if it takes longer than this to begin to feel less lethargic, everyone is different and
some will achieve their targets quicker than others. Work at your own, comfortable pace and the results will
come. The better your aerobic fitness the harder you will have to work to stay in your target zone.
WARM UP
A successful exercise programme consists of three parts, Warm Up, Aerobic Exercise and Cool Down.
Never start a training session without warming up. Never finish one without cooling down correctly.
Perform between five and ten minutes of stretching before starting your workout to prevent muscle strains,
pulls and cramps.
AEROBIC / ANAEROBIC EXERCISE SESSION
Those new to exercise should exercise no more than exercise every other day to start with.
As your fitness level increases, increase this to 2 in every 3 days.
When you are comfortable with your routine, exercise for six days per week. Always take at least one day
off per week.
EXERCISING IN YOUR TARGET ZONE
To ensure that your heart is working in its exercise target zone, you need to be able to take your pulse. If
you do not have a pulse monitor (either from the product you are using or a proprietary independent unit)
you will need to locate the pulse in your carotid artery. This is situated in the side of the neck and can be felt
by using the index and middle fingers. Simply count the number of beat you feel in 10 second and then
multiply by six to get your pulse rate. This should be taken before you start to exercise for reference.
People who have a greater aerobic fitness, have a lower resting pulse level and will also be able to
exercise with a higher pulse level.