V-Lift CYCLONE AIR ROWER Assembly & User Manual - Exercising Information
Exercising Information
Page 7
Warm Up
A successful exercise programme consists of three par
t
s, Warm Up,
Aerobic Exercise and Cool Down. Never star
t
a training session
without warming up. Never finish one without cooling down correctly .
Perform between five and ten minutes of stretching before star
t
ing
your workout to prevent muscle strains, pulls and cramps.
Aerobic Exercise Session
Those new to exercise should exercise no more than ever
y
other day
to start with.
As your fitness level increases, increase this to 2 in ever
y
3 days.
When you are comfortable with your routine, exercise for 6 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 proprietar
y
independent
unit) you will need to locate the pulse in your carotid ar
t
ery. 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 beats you feel in 10
seconds and then multiply by six to get your pulse rate. This should
be taken before you star t to exercise for easy 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.
Target Zone
To determine your target zone, see the char t opposite. If you are new
to exercise and by definition unfit, refer to the lef
t
column. If you
exercise regularly and have good aerobic fitness, refer to the right
column.