Veloteq Treadmill Manuals - page 20
Exercises for your personal work-out
How high or low should your heart rate be during exercises?
Your GP can give your more information on the current guidelines.
Age
Heat rate frequency range 50-75%
(beats per minute)
- ideal training pulse -
Maximum heart rate frequency
100%
20 years
100-150
200
25 years
98-146
195
30 years
95-142
190
35 years
93-138
185
40 years
90-135
180
45 years
88-131
175
50 years
85-127
170
55 years
83-123
165
60 years
80-120
160
65 years
78-116
155
70 years
75-113
150
COPYRIGHT(c) 1997 AMERICAN HEART ASSOCIATI0N
Warm-up / stretching exercises
A successful exercise session begins with warming up exercises and ends with exercises
for cooling down and relaxing. These warming up exercises prepare your body for the
subsequent demands made upon it. The cooling down / relaxation period after the
exercise session ensures that you do not experience any muscular problems. In the
following you will find stretching exercise instructions for warming up and cooling down.
Please pay attention to the following points:
NECK EXERCISES
Tilt your head to the right and feel the tension in your neck. Slowly drop your head down
to your chest in a semi-circle and then turn your head to the left. You will feel a
comfortable tension in your neck again.
You can repeat this exercise alternately several times.
EXERCISES FOR THE SHOULDER AREA
Lift the left and right shoulders alternately, or lift both shoulders simultaneously.
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