True Manufacturing Company ES9.0 - Manual (Page 65)

ES9.0 Recumbent Bike Owner’s Guide
65
Beginning Your F.I.T. Program
chapter Thirteen: Designing an Exercise Program
Beginning
Your
Exercise
Program
In addition to monitoring your heart rate as you exercise, be
certain of how quickly your heart rate recovers. If your heart
rate is over 120 beats per minute five minutes after exercising,
or is higher than normal the morning after exercising, your
exertion may be too strenuous for your current level of fitness.
Reducing the intensity of your workout is recommended.
The age-adjusted target heart rates indicated in Appendix A
reflect averages. A variety of factors (including medication,
emotional state, temperature, and other conditions) can affect
the exercise heart rate appropriate for you.
Warning: Consult your doctor to establish the exercise
intensity (target heart rate zone) appropriate for your age and
condition before beginning any exercise program.
Warm-Up: Slow and Deliberate Exercise
You are not warmed up until you begin to perspire lightly
and breathe more deeply. Warming up prepares your heart
and other muscles for more intense exercise and helps you
avoid premature exhaustion. Start slowly, exploring different
workloads until you can comfortably sustain your exercise
level. A good suggestion is a minimum of three minutes.
Perspiration on your brow is a good indicator of a thorough
warm-up. The older you are, the longer your warm-up period
should be.