Owner`s Manual
Contents
1. 6 Product Parts Drawing cccccccccccccccnonoos 14 Assembly Instructions uuessnennennnnnnnnnnnnenn 7 Parts ISE oct 15 Operational Instructions 222 200ss2222200 9 A A A O 17 Storage wissiviseiccvecsivessevenceserssnvoscevendoresssensenvs 10 Fax Mail Ordering Form z 24444444444 gt 18 Maintenance ocioso rr 10 SAFETY INSTRUCTIONS N WARNING To reduce the risk of serious injury read the following Safety Instructions before using the AeroPilates Performer 286 L Read all warnings posted on the AeroPilates Performer 286 2 The AeroPilates Performer 286 should only be used after a thorough review of the Owner s Manual We recommend that two people be available for assembly of this product 4 When exercising on this product do not exercise at an intensity that causes the product itself to move This could result in damage to your joints and the product 5 Keep children away from the AeroPilates Performer 286 Do not allow children to use or play on the AeroPilates Performer 286 Keep children and pets away from the AeroPilates Performer 286 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 AeroPilates Performer 286 on a solid level surface Do not position the AeroPilates Performer 286 on loose rugs or uneven surfaces 8 Make sure that adequate space is available for access to and around th2. Warning Label Rope Pulley Set Rope Hand Strap Hand Grip Carriage Cushion Front Frame Hand Strap Hand Grip Tension Cords Footbar Wheels Front Cover THE FOLLOWING TOOLS ARE INCLUDED FOR ASSEMBLY I Combination Wrench EN Socket Wrench Y EQUIPMENT WARNING amp NOTICE LABELS This chart is provided to help identify the warning amp notice labels on the AeroPilates Performer 286 Please take a moment to familiarize yourself with all of the warning amp notice labels Label is larger than actual size WA WARNING LABEL 50 AWARNING Failure to comply with these warnings could result in serious injury or death All warnings and instructions are to be read prior to use Replace this warning label if damaged illegible or removed Keep others including children amp pets away from equipment when in use BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM CONSULT YOUR PHYSICIAN THIS IS ESPECIALLY IMPORTANT FOR PERSONS OVER THE AGE OF THIRTY FIVE OR WITH PREEXISTING HEALTH PROBLEMS STAMINA ASSUMES NO RESPONSIBILITY FOR PERSONAL INJURY OR PROPERTY DAMAGE SUSTAINED BY OR THROUGH THE USE OF THIS PRODUCT Make sure all nuts and bolts are tightened and follow all safety tips and instructions set forth herein This product should not be used by persons weighing more than 250 lbs unless otherwise stated in the front of your manual HARDWARE IDENTIFICATION CHART This ch
3. age of 35 have never exercised before are pregnant or suffer from any illness READ AND FOLLOW THE SAFETY PRECAUTIONS FAILURE TO FOLLOW THESE INSTRUCTIONS CAN RESULT IN SERIOUS BODILY INJURY 2 SIUNT PRODUCTS INC Customer Service 1 800 375 7520 www Staminaproducts com THANK YOU FOR PURCHASING THE AeroPilates Performer 286 To help you get started we have pre assembled most of your AeroPilates Performer 286 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 questions 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 EX TELEPHONE FAX ONLINE MAIL CUSTOMER SERVICE CUSTOMER SERVICE CUSTOMER SERVICE STAMINA PRODUCTS INC Tel 1 800 375 7520 Fax 417 889 8064 customerservice staminaproducts com ATTN Customer Service www staminaproducts com P O Box 1071 Springfield MO 65801 1071 BEFORE YOU BEGIN Thank you for choosing the AeroPilates Performer 286 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
4. gt Owner s ero Manual Performer 286 Z WARNING Exercise can present a health risk Consult a physician before beginning any exercise program with this equipment If you feel faint or dizzy immediately discontinue use of this equipment Serious bodily injury can occur if this equipment is not assembled and used correctly Serious bodily injury can also occur if all instructions are not followed Keep others and pets away from equipment when in use Always make sure all bolts and nuts are 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 Model 55 4286 CAUTION Weight on this product should not exceed 300 Ibs This Product is Produced Exclusively by Patent Nos D382 319 and 7 179 207 Other patent s apply 8 are pending ya ATM STAMINA PRODUCTS PRODUCTS INC MADE IN CHINA 2040 N Alliance Springfield MO 65803 Customer Service 1 800 375 7520 www staminaproducts com O 2009 Stamina Products Inc 2009 04 TABLE OF CONTENTS Safety Instructions uunssennennnnnnnnnnnnnnnnnnnn 2 Conditioning Guidelines uunsurnennennn 11 Before You Begin inaannannnunnnnnnaunnnen 4 Warm Up and Cool Down uuuueuennnnennennnnnnn 12 Equipment Warning amp Notice Labels 5 Warranty en 13 Hardware Identification Chart
5. 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 jacks 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 BN 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 t
6. HALL 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 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 written 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 requested 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 IMPL
7. IED 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 INCONVENIENCE 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 w
8. RRIAGE 7 can be positioned at an incline by simply pivoting the SUPPORT BRACKET underneath the HEAD REST 15 SUPPORT BRACKET STORAGE 1 To store the AeroPilates Performer 286 simply keep it in a clean dry place 2 The FRONT FRAME 1 of the AeroPilates Performer 286 has built in wheels for easy moving To move be sure at least one of the tension cords is attached to prevent the CARRIAGE 7 from sliding then lift from the end of the REAR FRAME 2 and roll The AeroPilates Performer 286 folds for storage To fold be sure no tension cords are attached and slide the CARRIAGE 7 to the end of the REAR FRAME 2 Remove the FOOTBAR 5 and FOAM PAD ASSEMBLIES 17 then lift the AeroPilates Performer 286 onto its side with the LOCKING PIN 26 side up With the machine hinging in the middle move the FRONT FRAME 1 toward the REAR FRAME 2 until the frame ends meet Insert the LOCKING PIN 26 into the hole in the REAR FRAME 2 and the AeroPilates Performer 286 is ready to store MAINTENANCE The safety and integrity designed into the AeroPilates Performer 286 can only be maintained when the AeroPilates Performer 286 is regularly examined for damage and wear Special attention should be given to the following 1 8 9 10 Tg 12 13 14 15 It is the sole responsibility of the user owner to ensure that regular maintenance is performed 2 Worn or damaged components should be replaced immediately o
9. ad each step carefully before beginning If you are missing a part please call our toll free number for assistance 1 800 375 7520 or e mail us at customerservice staminaproducts com STEP 1 Remove your AeroPilates Performer 286 from its packaging placing the product on its side with the LOCKING PIN 26 side upward Remove the LOCKING PIN 26 and unfold the MAIN FRAME ASSEMBLY separating the half that has the attached LOCKING PIN 26 When completed the frame should form a V with the frame ends separated approximately three feet STEP 2 Attach the four RUBBER FEET 25 to the FRONT FRAME 1 and REAR FRAME 2 with ROUND HEAD SCREWS M5x0 8x35mm 37 The ROUND HEAD SCREWS M5X0 8X35mm 37 are already in the RUBBER FEET 25 Attach the PLASTIC WHEELS 24 onto the FRONT FRAME 1 with WASHERS M8 46 and NYLOCK NUTS M8 40 STEP 3 Unfold your AeroPilates Performer 286 to a flat position by moving the FRONT FRAME 1 away from the platform end of the REAR FRAME 2 in a clockwise position until fully extended ASSEMBLY INSTRUCTIONS STEP 4 Remove the paper covering from the foam tape inside the FRONT COVER 3 and REAR COVER 4 Place the FRONT COVER 3 over the end of the FRONT FRAME 1 Place the REAR COVER 4 over the end of the REAR FRAME 2 Press the covers securely in place NOTE The securing SCREWS M6x1x35mm 36 for the PULLEY SET 22 on each side may need to be loosened to allow the REAR COVER 4 to fit secure
10. arranties 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 13 PRODUCT PARTS DRAWING BACK FRONT 14 PARTS LIST PART PART NAME QTY 1 Front Frame 1 2 Rear Frame 1 3 Front Cover 1 4 Rear Cover 1 5 Footbar 1 6 Foam Sleeve 1 7 Carriage 1 8 Roller 4 9 Roller Spacer 4 10 Tension Cord 3 11 Rubber Stand 2 12 Support Bushing 3 13 Stop Bushing 3 14 Cushion 1 15 Head Rest 1 16 Foam Pad Tube 2 17 Foam Pad 2 18 Rope 2 19 Plastic Snap Hook 2 20 Hand Strap 2 21 Hand Grip 2 22 Pulley Set 2 23 Pulley Spacer 2 24 Plastic Wheel 2 25 Rubber Foot 4 26 Locking Pin 1 27 Stop Plate 2 28 Stop Pad 2 29 Small Stop Plate 2 30 Small Stop Pad 2 31 Round Plug 25mm 2 32 Shaft Bolt Socket Head M8 x 1 25 x 20mm 2 33 Bolt Socket Head w hole M8 x 1 25 x 20mm 1 34 Bolt Socket Head M8 x 1 25 x 20mm 7 35 Bolt Round Head M8 x 1 25 x 25mm 4 36 Screw Round Head M6 x 1 x 35mm 2 37 Screw Round Head M5 x 0 8 x 35mm 4 38 Screw Flat Head M5 x 0 8 x 25mm 3 39 Nylock Nut M6 x 1 2 40 Nylock Nut M8 x 1 25 12 41 Nylock Nut M5 x 0 8 9 42 Acorn Nut M5 x 0 8 4 43 Nut M8 x 1 25 4 44 Washer M5 9 45 Washer M6 2 46 Washer M8 20 47 Washer M10 4 15 PARTS LIST PART PART NAME QTY 48 Lock Washer M8 4 49 Screw Flat Head M5 x 0 8 x 16mm 2 50 Warning Label 1 51 Comb
11. art is provided to help identify the hardware 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 ys O C INCHES 0 1 2 1 1 2 2 1 2 3 1 2 4 1 2 5 1 2 6 a u ZT AAA PAJA In 0 10 70 80 90 100 110 120 130 140 150 MI 20 30 40 50 60 6 8 10 12 NOTICE The length of all bolts and screws except those with flat LLIMETERS u length COCO 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 NN mm amp After unpacking the unit open the hardware bag and make sure that you have all the following items Some hardware may be already attached to the part Part Number and Description Qty 24 Plastic Wheel 2 25 Rubber Foot 4 37 Screw Round Head M5 x 0 8 x 35mm 4 40 Nylock Nut M8 x 1 25 2 46 Washer M8 6 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 Re
12. e AeroPilates Performer 286 9 Before using inspect AeroPilates Performer 286 for worn or loose components and tighten or replace any worn or loose components prior to use 10 Consult a physician 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 11 Follow your physician s recommendations in developing your own personal fitness program 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 AeroPilates Performer 286 14 Be careful to maintain your balance while using mounting dismounting or assembling the AeroPilates Performer 286 Loss of balance may result in a fall and serious bodily injury 15 The AeroPilates Performer 286 should not be used by persons weighing over 300 pounds 16 The AeroPilates Performer 286 should be used by only one person at a time 17 The AeroPilates Performer 286 is for consumer use only It is not for use in public or semipublic facilities oO AN WARNING Before starting any exercise or conditioning program you should consult with your personal physician to see if you require a complete physical exam This is especially important if you are over the
13. 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 AeroPilates Performer 286 provides a convenient and simple method to begin your assault on 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 AeroPilates Performer 286 Pulley Set Head Rest Rear Cover Foam Pad 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 AeroPilates Performer 286 please do not return the product Contact us FIRST If a part is missing or defective please 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 If you would like to contact us online go to our website at www staminaproducts com and access the Customer Service section Be sure to have the name and model number of the product available when you contact us Front Cover
14. ination Wrench 1 52 Socket Wrench 1 53 Manual 1 54 Workout Chart 1 55 Introduction to AeroPilates DVD 1 55 AeroPilates Level 1 Simply Cardio Workout DVD 1 56 AeroPilates Level 1 Pure Pilates Workout DVD 1 16 NOTES 17 FAX MAIL ORDERING FORM Please do not return the product For your convenience Stamina s Customer Service Department can be reached by email at customerservice staminaproducts com or toll free at 1 800 375 7520 in the U S Should a part be missing or a defective part found please call us 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 on Friday or fill out the fax sheet ordering form below and fax it to 417 889 8064 Our Customer Service Department will be able to assist you with your problem and the part will be mailed directly to your house E E ET FAX on TELEPHONE ONLINE MAIL CUSTOMER SERVICE CUSTOMER SERVICE CUSTOMER SERVICE STAMINA PRODUCTS INC Tel 1 800 375 7520 Fax 417 889 8064 customerservice staminaproducts com ATTN Customer Service www staminaproducts com P O Box 1071 Springfield MO 65801 1071 fe Detach and Mail or Fax the Form Below Ze Stamina Products Inc P O Box 1071 Springfield MO 65801 1071 IMPORTANT We must have your phone number in order to process the order Phone Work Phone Date Purchased PUECNASCdO From a ea nee ee netter IMPORTANT Before filling out the form below make sure yo
15. ly over the frame Refer to the inset illustration When retightening the screws for the PULLEY SETS 22 do not over tighten The PULLEY SETS 22 should swivel freely STEP 5 Insert the FOAM PAD ASSEMBLIES 17 into the holes located on the CARRIAGE 7 STEP 6 Insert the FOOTBAR 5 into the mounting holes located on the FRONT FRAME 1 The FOOTBAR 5 should pass through the FRONT COVER 3 and the FRONT FRAME 1 OPERATIONAL INSTRUCTIONS LOAD ADJUSTMENT The resistance of the CARRIAGE 7 can be adjusted by securing the TENSION CORDS 10 in the slots on the FRONT FRAME 1 You can achieve various levels of resistance by securing different numbers of the TENSION CORDS 10 in the slots NOTE Over time your TENSION CORDS 10 will relax To increase resistance in the TENSION CORDS 10 stretch and re tie the tension cords in a more taut position ROPE LENGTH ADJUSTMENT The ROPES 18 are wrapped on the HOOKS located on both sides of the CARRIAGE 7 You can adjust the length between the PULLEY SET 22 and the HAND STRAP 20 by attaching the PLASTIC SNAP HOOKS 19 to different HOOKS 1 Arm Function To position the HAND STRAP 20 close to the PULLEY SET 22 hook the PLASTIC SNAP HOOK 19 onto the HOOKS which will shorten the ROPE 18 2 Leg Function To achieve a full range of movement hook the PLASTIC SNAP HOOK 19 of the rope onto the desired A B or C hook HEAD REST ADJUSTMENT The HEAD REST 15 on the CA
16. ogram 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 workout 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 If you 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 capacit
17. r the AeroPilates Performer 286 should be removed from service until repair is made Verify that the WARNING LABEL 50 is in place and easy to read Call Stamina Products immediately at 1 800 375 7520 for a replacement WARNING LABEL 50 if it is missing or damaged Verify that the ROPES 18 are properly installed on the PULLEY SETS 22 Check the condition of the ROPES 18 and replace if they are frayed or worn Check the PLASTIC SNAP HOOKS 19 on the ends of the ROPES 18 Replace the PLASTIC SNAP HOOKS 19 if they are damaged or deformed Check the TENSION CORDS 10 If any of the TENSION CORDS 10 are stretched and loose re tie the knot on the end of the cord Replace TENSION CORDS 10 that are frayed or worn Check the PULLEY SETS 22 for excessive wear Replace worn PULLEY SETS 22 Check the HAND STRAPS 20 for damage Replace damaged parts Check the FOAM SLEEVE 6 and FOAM PADS 17 and replace if damaged or worn Check the STOP PLATES 27 29 for looseness or damage and replace any damaged parts Check the CUSHION 14 and replace if it is damaged or worn Check and clean the ROLLERS 8 and the rolling surfaces on the rails Clean by wiping with a dry cloth Only Stamina Products supplied components shall be used to maintain repair the AeroPilates Performer 286 Keep your AeroPilates Performer 286 clean by wiping it off with an absorbent cloth after use CONDITIONING GUIDELINES How you begin your exercise pr
18. ry 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 seconds 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 LIMITED WARRANTY MODEL 55 4286 WARRANTY Stamina Products Inc warrants that this product will be free from defects in materials and workmanship under normal use service and proper operation for a period of 90 days on the parts and three years on the frame from the date of the original purchase from an authorized retailer THIS WARRANTY S
19. u have the right information Refer to the parts list to make sure you re ordering the right parts PART DESCRIPTION QUANTITY EXAMPLE
20. y 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 intensity 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
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