Manual Reebok RL 900 ELLIPTICAL EXERCISER (page 23 of 28) (English)

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The following guidelines will help you to plan your

exercise program. Remember that proper nutrition

and adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your

cardiovascular system, the key to achieving the

desired results is to exercise with the proper intensity.

The proper intensity level can be found by using your

heart rate as a guide. The chart below shows recom-

mended heart rates for fat burning, maximum fat

burning, and cardiovascular (aerobic) exercise.

o find the proper heart rate for you, first find your age

near the bottom of the chart (ages are rounded off to

the nearest ten years). Next, find the three numbers

above your age.

The three numbers are your “training

zone.” The lower two numbers are recommended

heart rates for fat burning; the highest number is the

recommended heart rate for aerobic exercise.

Fat Burning

o burn fat ef

fectively

, you must exercise at a relative

ly low intensity level for a sustained period of time.

During the first few minutes of exercise, your body

uses easily accessible

carbohydrate calories for ener-

gy. Only after the first few minutes of exercise does

your body begin to use stored fat calories for energy.

If your goal is to burn fat, adjust the intensity of your

exercise until your heart rate is near the lowest num-

ber in your training zone as you exercise.

For maximum fat burning, adjust the intensity of your

exercise until your heart rate is near the middle num-

ber in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-

tem, your exercise must be “aerobic.” Aerobic exer-

cise is activity that requires large amounts of oxygen

for prolonged periods of time. This increases the

demand on the heart to pump blood to the muscles,

and on the lungs to oxygenate the blood. For aerobic

exercise, adjust the intensity of your exercise until

your heart rate is near the highest number in your

training zone as you exercise.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching

and light exercise. A proper warm-up increases your

body temperature, heart rate, and circulation in prepa-

ration for exercise.

Training zone exercise, consisting of 20 to 30 min-

utes of exercising with your heart rate in your training

zone. (During the first few weeks of your exercise

program, do not keep your heart rate in your training

zone for longer than 20 minutes.)

A cool-down, with 5 to 10 minutes of stretching. This

will increase the flexibility of your muscles and will

help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three

workouts each week, with at least one day of rest

between workouts.

After a few months of regular exer-

cise, you may complete up to five workouts each week

if desired. The key to success is to make exercise a

regular and enjoyable part of your everyday life.

WARNING:

Before beginning this or any exercise pro-

gram, consult your physician. This is espe

cially important for persons over the age of 35

or persons with pre-existing health problems.

The pulse sensor is not a medical device.

Various factors, including the user's move-

ment, may affect the accuracy of heart rate

readings. The pulse sensor is intended only

as an exercise aid in determining heart rate

trends in general.

EXERCISE GUIDELINES

What are the dimensions of the Reebok RL 900 elliptical? Submitted on 1-7-2020 at 23:54
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Reebok RL 900 ELLIPTICAL EXERCISER Manual

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