Owner`s Manual - ActiveForever
Contents
1. Orbit is regularly examined for damage and wear Special attention should be given to the following 1 Z Verify that all nuts and bolts are present and properly tightened Replace missing nuts and bolts Tighten loose nuts and bolts Verify that the CAUTION LABEL 28 is in place and easy to read Call Stamina Products immediately at 1 800 375 7520 for a replacement CAUTION LABEL 28 if it is missing or damaged It is the sole responsibility of the user owner to ensure that regular maintenance is performed Worn or damaged components shall be replaced immediately or the Wirk Orbit removed from service until repair is made Only Stamina Products supplied components shall be used to maintain repair the Wirk Orbit Keep your Wirk Orbit clean by wiping it off with an absorbent cloth after use 10 CONDITIONING GUIDELINES How you begin your exercise program depends on your physical condition If you have been inactive for several years or are severely overweight start slowly and increase your workout time gradually Increase your workout intensity gradually by monitoring your heart rate while you exercise Remember to follow these essentials e Have your doctor review your training and diet programs e Begin your training program slowly with realistic goals that have been set by you and your physician e Warm up before you exercise and cool down after you work out e Take your pulse periodically during your worko2. 20 Screw Round Head M5 x 15mm 4 a 19 21 Bolt Button Head M6 x 1 x 45mm 4 aa 23 Bolt Button Head M6 x 1 x 25mm 8 26 Nylock Nut M6 x 1 8 ASSEMBLY INSTRUCTIONS Place all parts from the box in a cleared area and position them on the floor in front of you Remove all packing materials from your area and place them back into the box Do not dispose of the packing materials until assembly is completed Read each step carefully before beginning If you are missing a part please go to staminaproducts com under the Service section and order the part needed e mail us at customerservice staminaproducts com or call us toll free at 1 800 375 7520 in the U S Our Customer Service Staff is available to assist you from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M Central Time on Friday STEP 1 Unfold the FRONT SUPPORT 2 from the MAIN FRAME 1 and lock in position with the LOCKING PIN 25 Attach the STABILIZER 3 the one with the CAUTION LABEL 28 to the MAIN FRAME 1 by inserting the MOUNTING INSERT 4 into the MAIN FRAME 1 and secure with ROUND HEAD SCREWS M4x15mm 20 Tighten the two BUTTON HEAD BOLTS M6x1x45mm 21 under the STABILIZER 3 STEP 2 Attach the STABILIZER 3 to the FRONT SUPPORT 2 by inserting the MOUNTING INSERT A4 into the FRONT SUPPORT 2 and secure with ROUND HEAD SCREWS M4x15mm 20 Tighten the two BUTTON HEAD BOLTS M6x1x45mm 21 unde
3. amp Notice Labels 5 Wirk Coaster Toss Rules 16 Hardware Identification Chart 6 Warranty EN 17 Assembly Instructions 7 Product Parts Drawing 18 STORAGE ja la banku a anna a in 10 Parts LIST AE ANE ARA A EEA NARANENA 19 Maintenance s ien us s si a rk n h 10 NOTES li ii ud 20 Conditioning Guidelines 11 Fax Mail Ordering Form 22 SAFETY INSTRUCTIONS This product contains a chemical known to the State of California to cause cancer and birth defects or other reproductive harm Consult your physician before starting this or any exercise program This is especially important if you are over the age of 35 have never exercised before are pregnant or suffer from any health problem This product is for home use only Do not use in institutional or commercial applications Failure to follow all warnings and instructions could result in bodily injury and property damage To reduce the risk of serious injury read the following Safety Instructions before using the Wirk Orbit Save these instructions and ensure that other exercisers read this manual prior to using the Wirk Orbit for the first time 2 Read all warnings and cautions posted on the Wirk Orbit 3 The Wirk Orbit should only be used after a thorough review of the Owner s Manual Make sure
4. No 19 4 14 Dome Plug 525mm 4 15 Swing Arm Connector A two holes 4 16 Swing Arm Connector B three holes 4 17 Swing Arm 4 18 Support Plug 1 19 Pedal Cap 2 20 Screw Round Head M5 x 15mm 9 21 Bolt Button Head M6 x 1 x 45mm 4 22 Bolt Button Head M6 x 1 x 50mm 1 23 Bolt Button Head M6 x 1 x 25mm 8 25 Locking Pin 1 26 Nylock Nut M6 x 1 13 27 Hand Strap 1 28 Caution Label 1 29 No Stand Caution 1 30 Allen Wrench 4mm 1 31 Manual 1 33 Coaster 1 19 NOTES 20 NOTES 21 TO CONTACT CUSTOMER SERVICE For your convenience Stamina s customer service representatives can be reached by email at customerservice staminaproducts com or by phone at 1 800 375 7520 in the U S Our customer service representatives are available Monday through Thursday from 7 30 a m until 5 00 p m and Friday 8 00 a m until 3 p m Central Time y ONLINE TELEPHONE FAX MAIL CUSTOMER SERVICE CUSTOMER SERVICE CUSTOMER SERVICE STAMINA PRODUCTS INC customerservice staminaproducts com Tel 1 800 375 7520 Fax 417 889 8064 ATTN Customer Service www staminaproducts com P O Box 1071 Springfield MO 65801 1071 Would you like to recieve email information or special offers from Stamina Products Register at contact staminaproducts com TO ORDER PARTS If there are missing or damaged parts you can go to parts staminaproducts com and order those parts If you have questions please contact customer service Do not return the prod
5. or socks always wear proper footwear such as running walking or cross training shoes that fit well provide foot support and feature non skid rubber soles 15 Be careful to maintain your balance while using mounting dismounting or assembling the Wirk Orbit loss of balance may result in a fall and bodily injury 16 The Wirk Orbit should be used by only one person at a time 17 The Wirk Orbit is for consumer use only It is not for use in public or semipublic facilities co 2 D A UDO PRODUCTS INC Customer Service 1 800 375 7520 www staminaproducts com THANK YOU FOR PURCHASING THE Wirk Orbit To enact your warranty please register your product by going to register staminaproducts com To help you get started we have pre assembled most of your Wirk Orbit at the factory with the exception of those few parts left unassembled for shipping purposes Simply follow the few assembly instructions set forth in this manual With regular workouts you will be getting your body into shape and be on your way to achieving a happier and healthier lifestyle Should you have any guestions please call our Customer Service Department toll free number 1 800 375 7520 Monday Thursday 7 30 A M 5 00 P M Central Time Friday 8 00 A M 3 00 P M Central Time B TELEPHONE FAX MAIL CUSTOMER SERVICE CUSTOMER SERVICE CUSTOMER SERVICE STAMINA PRODUCTS INC customerservice staminaproduc
6. ENCE COMMERCIAL LOSS OR ANY OTHER INDIRECT CONSEQUENTIAL SPECIAL OR INCIDENTAL DAMAGES DUE TO BREACH OF THE ABOVE WARRANTY OR ANY IMPLIED WARRANTY This limited warranty is the only written or express warranty given by Stamina Products Inc This warranty gives you specific legal rights and you may also have other legal rights which vary from state to state ANY OTHER RIGHT WHICH YOU MAY HAVE INCLUDING ANY IMPLIED WARRANTY OR MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE IS LIMITED IN DURATION TO THE DURATION OF THIS WARRANTY The laws in some jurisdictions restrict the rights of manufacturers and distributors of consumer goods to disclaim or limit implied warranties and consequential and incidental damages with respect thereto If any such law is found to be applicable the foregoing disclaimers and limitations of and on implied warranties and consequential and incidental damages with respect thereto shall be disregarded and shall be deemed not to have been made to the extent necessary to comply with such legal restriction 17 20 23 BACK 14 1 16 S o G z S a F gt a x a 18 PARTS LIST PART PART NAME QTY 1 Main Frame 1 2 Front Support 1 3 Stabilizer 2 4 Mounting Insert 2 5 Endcap 31 8mm 4 6 Front Spacer 2 7 Right Rear Spacer 1 8 Left Rear Spacer 1 9 Large Washer 8 10 Pivoting Joint 4 11 Washer 12 8 x 619 5 x Imm thick 8 12 Bushing 12 7 x 814 3 x 8mm 8 13 C Ring
7. cks jump rope and running in place Stretching Stretching while your muscles are warm after a proper warm up and again after your strength or aerobic training session is very important Muscles stretch more easily at these times because of their elevated temperature which greatly reduces the risk of injury Stretches should be held for 15 to 30 seconds Do not bounce Suggested Stretching Exercises Lower Body Stretch Floor Stretch Place feet shoulder width While sitting on the floor apart and lean forward open the legs as wide as Keep this position for 30 possible Stretch the upper seconds using the body as a body toward the knee on the natural weight to stretch the right leg by using your arms backs of the legs RI to pull your chest to your DO NOT BOUNCE thighs Hold this stretch 10 When the pull on the back of to 30 seconds the legs lessens gradually DO NOT BOUNCE try a lower position Do this stretch 10 times Repeat the stretch with the left leg Bent Torso Pulls Bent Over Leg Stretch While sitting on the floor Stand with feet shoulder have legs apart one leg width apart and lean forward straight and one knee bent as illustrated Using the Pull the chest down to touch arms gently pull the upper the thigh on the leg that is body towards the right leg bent and twist at the waist Let the head hang down Hold this position at least 10 DO NOT BOUNCE seconds Repeat 10 times Hold the position a minimum on each side of 10 s
8. e TM 0 b o Owner s W IV rol Manual NU active forever A WARNING Exercise can present a health risk Consult a physician before beginning any exercise program with this eguipment If you feel faint or dizzy immediately discontinue use of this eguipment Serious bodily injury can occur if this eguipment is not assembled and used correctly Serious bodily injury can also occur if all instructions are not followed Keep others and pets away from eguipment when in use Always make sure all bolts and nuts are securely tightened prior to each use Follow all safety instructions in this manual Product May Vary Slightly From Pictured When calling for parts or service please specify the following number CAUTION Do not stand upright on the WIRK Orbit It is not designed Model 85 1000 to support the bodyweight of an individual Use only while seated with both feet on the pedals during exercise This Product is Distributed Exclusively by STEMME STAMINA PRODUCTS MADE IN TAIWAN PRODUCTS INC 2040 N Alliance Springfield MO 65803 Customer Service 1 800 375 7520 www staminaproducts com 2014 Stamina Products Inc 2014 12 TABLE OF CONTENTS Safety Instructions umassssssuasnnsnsnnnnvnnn 2 Warm Up and Cool Down 12 Before You Begin sssccssssssseseessseeeees 4 Wirk Orbit Workout Guide 13 Equipment Warning Caution
9. econds Repeat pulling the upper body to the left leg Do this stretch several times slowly Remember to always check with your physician before starting any exercise program Cool Down The purpose of cooling down is to return the body to its normal or near normal resting state at the end of each exercise session A proper cool down slowly lowers your heart rate and allows blood to return to the heart Your cool down should include the stretches listed above and should be completed after each strength training session 12 WIRK ORBIT WORKOUT GUIDE Hey there WIRKaholic you ve purchased the WIRK Orbit Great job Now you need to learn to use this beast The following are exercises that can be performed under your desk while you 9 to 5 it While you use the Orbit you should sit up straight with your core engaged Try not to lean on the back rest of your chair So go ahead get your WIRK on WIRK ORBIT EXERCISES THE NO BRAINER This one is as straight forward as your accounting practices Place your new office kicks on the pedals and stride forward and backwards like you are walking Keep your knees loosey goosey technical term and slightly bent Keep this motion going for 5 minutes 20 minutes or as long as you feel like it because this is your office and these are your legs 13 WIRK ORBIT EXERCISES THE CELEBRATORY NO BRAINER You re happy about your new office fitness regiment and you want to let
10. ensity of your exercise until your heart rate is at the proper level Target Heart Rate Zone Estimated by Age Target Heart Rate Zone Average Maximum 55 90 of Maximum Heart Rate Heart Rate 100 20 years 110 180 beats per minute 200 beats per minute 25 years 107 175 beats per minute 195 beats per minute 30 years 105 171 beats per minute 190 beats per minute 35 years 102 166 beats per minute 185 beats per minute 40 years 99 162 beats per minute 180 beats per minute 45 years 97 157 beats per minute 175 beats per minute 50 years 94 153 beats per minute 170 beats per minute 55 years 91 148 beats per minute 165 beats per minute 60 years 88 144 beats per minute 160 beats per minute 65 years 85 139 beats per minute 155 beats per minute 70 years 83 135 beats per minute 150 beats per minute For cardiorespiratory training benefits the American College of Sports Medicine recommends working out within a heart rate range of 55 to 90 of maximum heart rate To predict the maximum heart rate the following formula was used 220 Age predicted maximum heart rate 11 WARM UP and COOL DOWN Warm Up The purpose of warming up is to prepare your body for exercise and to minimize injuries Warm up for two to five minutes before strength training or aerobic exercising Perform activities that raise your heart rate and warm the working muscles Activities may include brisk walking jogging jumping ja
11. itten notice stating your name date and place of purchase and a brief description of the defect along with your receipt to Stamina Products Inc P O Box 1071 Springfield Missouri USA 65801 1071 or email us at customerservice staminaproducts com or call us at 1 800 375 7520 If the defect is covered under this limited warranty you will be reguested to return the product or part to us for free repair or replacement at our option NO ACTION FOR BREACH OF THIS LIMITED WARRANTY MAY BE COMMENCED MORE THAN ONE 1 YEAR AFTER THE DATE THE ALLEGED BREACH WAS OR SHOULD HAVE BEEN DISCOVERED NO ACTION FOR BREACH OF ANY IMPLIED WARRANTY MAY BE COMMENCED MORE THAN ONE 1 YEAR AFTER DELIVERY OF THE PRODUCT TO THE PURCHASER This limited warranty is not transferable IF ANY PART OF THE PRODUCT IS NOT IN COMPLIANCE WITH THIS LIMITED WARRANTY OR ANY IMPLIED WARRANTY THE REMEDY OF REPAIR OR REPLACEMENT IS THE EXCLUSIVE REMEDY AVAILABLE TO YOU In the event that the purchaser makes any claim under this limited warranty or any implied warranty the Warrantor reserves the right to require the product to be returned for inspection at the purchaser s expense to the Warrantor s premises in Springfield Missouri Return of the enclosed warranty registration card is not required for warranty coverage but is merely a way of establishing the date and place of purchase Stamina Products Inc SHALL NOT BE LIABLE FOR THE LOSS OF USE OF ANY PRODUCT LOSS OF TIME INCONVENI
12. lth condition Always make sure all nuts and bolts are securely tightened before using this product This product should not be used by persons weighing more than 250 lbs unless otherwise stated in your Owner s Manual NO STAND CAUTION 29 A CAUTION Do not stand or put entire body weight on pedals Product could tip causing injury or property damage HARDWARE IDENTIFICATION CHART This chart is provided to help identify the fasteners used in the assembly process Place the washers or the ends of the bolts or screws on the circles to check for the correct diameter Use the small scale to check the length of the bolts and screws 3 16 1 4 5 16 3 8 1 2 v A ud O INCHES 0 1 2 1 1 2 1 2 1 2 1 2 5 1 2 6 T T 1 T I I T T T T I T In mm 0 140 70 100 110 120 130 140 150 Q O O O MILLIMETERS M length NOTICE The ai of all bolts and screws except those with flat heads is measured from below the head to the end of the bolt length or screw Flat head bolts and screws are measured from the top of the head to the end of the bolt or screw M After unpacking the unit open the hardware bag and make sure that you have all the following fasteners Some fasteners may be already attached to the parts Part Number and Description Qty af
13. people know about it You also want to strengthen your desk jockey arms While you perform the No Brainer take one arm and put it straight up in the air like you like just hit a half court shot at the buzzer With each stride bend at the elbow and bring your hand back behind your head Repeat 10 times and switch arms For best results invite a co worker into your office for repeated high fives THE SIDE SWEEPER Assume the same position as the No Brainer with your feet on the pedals duh this is the only way to use the Orbit Push both feet directly out to their respective sides at the same time like you re doing the world s lowest toe touch Then slowly lower your feet back to the starting position Complete 10 Side Sweepers rest and repeat Feel free to type surf the web or give finger pistols to your office mates while Side Sweeping For the office Over Achiever twist your body to the right on one rep and to the left on the next To increase productivity use this motion to move objects from one side of the desk to the other WIRK ORBIT EXERCISES THE TRIPLE LUTZ From the starting position push your right foot forward and to the right as you bring your left foot back and to the left then reverse the motion just like you re skating Repeat on the other side Do 10 20 reps on each side rest and repeat Figure skating uniform is optional THE OOPTY OOP Break out the dress code approved sweatbands because it
14. r the STABILIZER 3 ASSEMBLY INSTRUCTIONS STEP 3 Refer to the illustration below NOTE Make sure all of the PIVOTING JOINTS 10 are facing down as shown Insert the SWING ARM 17 into the gap between the SWING ARM CONNECTOR A 15 and SWING ARM CONNECTOR B 16 and secure with BUTTON HEAD BOLTS M6x1x25mm 23 and NYLOCK NUTS M6x1 26 Repeat to assembly the other three SWING ARMS 17 ASSEMBLY INSTRUCTIONS STEP 4 Refer to the illustration below and the detail view A Clip the PEDAL CAPS 19 onto the SWING ARMS 17 There are four notches on the PEDAL CAP 19 It can be clipped to the SWING ARMS 17 in four different ways as shown in illustrations 1 to 4 Select the position that is most comfortable for you The raised lip faces out The raised lip faces out STORAGE To store the Wirk Orbit simply keep it in a clean dry place Follow the following procedure to fold the Wirk Orbit for easy storage a Remove the LOCKING PIN 25 from the FRONT SUPPORT 2 b Fold the FRONT SUPPORT 2 in towards the MAIN FRAME 1 and lock in position with the LOCKING PIN 25 c Detach the PEDAL CAPS 19 from the SWING ARMS 17 at the front to fold the unit as shown in the illustration C d Lift unit by the HAND STRAP 27 to move MAINTENANCE The safety and integrity designed into the Wirk Orbit can only be maintained when the Wirk
15. s about to get real From the starting position push both feet forward out to side to the back and then back to the starting position making a full circle or Orbit BOOM Repeat 10 times If you so dare reverse the direction to perform the Reverse Oopty Oop We ve heard it s been done but that s just office rumor wirk Coaster Toss On the bottom of the WIRK Orbit box you ll notice a point system for the WIRK Coaster Toss Use the included WIRK coaster to hold your coffee cup water iced pomegranate lemonade or to play COASTER TOSS Rules One player at a time will toss the coaster from a predetermined distance to the box attempting to land the coaster onto the box We recommend 8 paces but the distance for your game is up to you Choose tossing order by drawing straws flipping a coin playing paper rock scissors alphabetical by last name shoe size ete Points are determined by the section of the box where the coaster comes to rest If the coaster lies between two sections the player is awarded the points where the majority of the coaster lies i e if more than half of the coaster is in the 50 point section player is awarded 30 points No points are earned if the coaster falls off the box First player to earn 100 or more points wins Every player shall get an equal number of tosses For example if player 1 reaches 100 points in 5 tosses the other players shall get to toss their fifth attempt if they are within
16. sing or defective please go to staminaproducts com under the Service section and order the part needed or call us toll free at 1 800 375 7520 in the U S Our Customer Service Staff is available to assist you from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M Central Time on Friday Be sure to have the name and model number of the product available when you contact us Hand Strap Swing Arm Pedal Cap Main Frame Endcap Stabilizer Endcap THE FOLLOWING TOOLS ARE INCLUDED FOR ASSEMBLY Caution Label Allen Wrench 4mm EGUIPMENT WARNING CAUTION 8 NOTICE LABELS This chart is provided to help identify the warning caution and notice labels on the Wirk Orbit Please take a moment to familiarize yourself with all of the warning caution and notice labels Labels are larger than actual size CAUTION LABEL 28 ACAUTION Failure to follow all warnings and instructions could result in serious injury or death Before assembling or using this product read and follow the Owner s Manual and all other warnings and instructions that accompany this product Replace this warning label if damaged illegible or removed Keep others including children amp pets away from equipment when in use Consult your physician before starting this or any exercise program This is especially important if you are over the age of 35 or have any pre existing hea
17. that it is properly assembled and tightened before use 4 Do not stand upright on the Wirk Orbit It is not designed to support the bodyweight of an individual Use only while seated with both feet on the pedals during exercise 5 Keep children away from the Wirk Orbit Do not allow children to use or play on the Wirk Orbit Keep children and pets away from the Wirk Orbit when it is in use 6 It is recommended that you place this exercise equipment on an equipment mat 7 Set up and operate the Wirk Orbit on a solid level surface Do not position the Wirk Orbit on loose rugs or uneven surfaces 8 Make sure that adequate space is available for access to and around the Wirk Orbit Keep fingers clear of all pinch points when folding and unfolding the Wirk Orbit 10 Before using inspect the Wirk Orbit for worn or loose components and securely tighten or replace any worn or loose components prior to use 11 Consult a physi cian prior to commencing an exercise program and follow his her recommendations in developing your fitness program If at any time during exercise you feel faint dizzy or experience pain stop and consult your physician 12 Always choose the workout which best fits your physical strength and flexibility level Know your limits and train within them Always use common sense when exercising 13 Do not wear loose or dangling clothing while using the Wirk Orbit 14 Never exercise in bare feet
18. ts com Tel 1 800 375 7520 Fax 417 889 8064 ATTN Customer Service www staminaproducts com P O Box 1071 Springfield MO 65801 1071 Z BECOME A FAN BECOME A FAN somaya Bjos 3 BEFORE YOU BEGIN Thank you for choosing the Wirk Orbit We take great pride in producing this quality product and hope it will provide many hours of quality exercise to make you feel better look better and enjoy life to its fullest It s a proven fact that a regular exercise program can improve your physical and mental health Too often our busy lifestyles limit our time and opportunity to exercise The Wirk Orbit provides a convenient and simple method to begin your journey of getting your body in shape and achieving a happier and healthier lifestyle Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Read this manual carefully before using the Wirk Orbit No Stand Caution Pivoting Joint Swing Arm Connector B Swing Arm Connector A Swing Arm Front Support Stabilizer Endcap Pedal Cap Although Stamina constructs its products with the finest materials and uses the highest standards of manufacturing and quality control there can sometimes be missing parts or incorrectly sized parts If you have any questions or problems with the parts included with your Wirk Orbit please do not return the product Contact us FIRST If a part is mis
19. tying range The winner is determined by the player who has the highest score over 100 at the end of the round In the event of a tie a one toss tiebreaker shall be held between the players The player with the highest one toss score will be the winner Tiebreaker toss shall be repeated until a winner is determined The winner shall be rewarded with a prize of the group s choosing We suggest owner ship of the WIRK Coaster until the game is played again 16 LIMITED WARRANTY MODEL 85 1000 WARRANTY Stamina Products Inc warrants that this product will be free from defects in materials and workmanship under normal use service proper assembly and proper operation for a period of 90 days on the parts and one year on the frame from the date of the original purchase from an authorized retailer THIS WARRANTY SHALL NOT APPLY TO ANY PRODUCT WHICH HAS BEEN SUBJECT TO COMMERCIAL USE ABUSE MISUSE ALTERATION OF ANY TYPE OR CAUSE OR TO ANY DEFECT OR DAMAGE CAUSED BY IMPROPER ASSEMBLY REPAIR REPLACEMENT SUBSTITUTION OR USE WITH PARTS OTHER THAN PARTS PROVIDED BY STAMINA PRODUCTS INC Commercial use includes use of the product in athletic clubs health clubs spas gymnasiums exercise facilities and other public or semipublic facilities whether or not the product s use is in furtherance of a profit making enterprise and all other use which is not for personal family or household purposes To implement this limited warranty send a wr
20. uct To order parts by mail fill out the sheet below and fax it to 417 889 8064 The part will be mailed to your address je Detach and Mail or Fax the Form Below je PARTS ORDER FORM Stamina Products Inc P O Box 1071 Springfield MO 65801 1071 MEIMS tua E A oes O A O A A sane cs O ET O aed eo A NN Apt nn CIV EEE Slate EEE AIP COG iii nn sni naa IMPORTANT We must have your phone number to process the order Phone Work Phone Date of Purchase scenami s EITE E Nea SNY Model H nriran a a DT a Purchased From O RR RR RR RRP RPR RPR RR RR RPR O IMPORTANT Before filling out the form below make sure you have the correct information Refer to the parts list to make sure you re ordering the right parts PART DESCRIPTION GUANTITY EXAMPLE
21. ut and strive to stay within a range of 60 lower intensity to 90 higher intensity of your maximum heart rate zone Start at the lower intensity and build up to higher intensity as you become more aerobically fit e Ifyou feel dizzy or lightheaded you should slow down or stop exercising Initially you may only be able to exercise within your target zone for a few minutes however your aerobic capacity will improve over the next six to eight weeks It is important to pace yourself while you exercise so you don t tire too quickly To determine if you are working out at the correct intensity use a heart rate monitor or use the table below For effective aerobic exercise your heart rate should be maintained at a level between 60 and 90 of your maximum heart rate If just starting an exercise program work out at the low end of your target heart rate zone As your aerobic capacity improves gradually increase the intensity of your workout by increasing your heart rate Measure your heart rate periodically during your workout by stopping the exercise but continuing to move your legs or walk around Place two or three fingers on your wrist and take a six second heartbeat count Multiply the results by ten to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute A six second count is used because your heart rate will drop rapidly when you stop wrist pulse exercising Adjust the int
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