New Balance 8.0e Manual Do Utilizador

14

If you are over 35 and have been inactive 
for several years, you should consult your 
physician, who may or may not recommend a
graded exercise test.

If you are just beginning your exercise program,
your target heart rate range should be roughly 
at 60% of your maximum heart rate. As you
become more conditioned (or if you are already 
in good cardiovascular shape) you can increase
your target heart rate to 70%-85% of your 
maximum heart rate. Remember, your target 
heart rate is only a guide.

You should also consult your physician if you
have the following:

•  High blood pressure

• High 

cholesterol

• Asthma 

• Heart 

trouble

• Family history of early stroke or

heart attack deaths 

•  Frequent dizzy spells

•  Extreme breathlessness after mild exertion

•  Arthritis or other bone problems

•  Severe muscular, ligament or 

tendon problems

•  Other known or suspected disease

• If you experience any pain or tightness 

in your chest, an irregular heartbeat or 
shortness of breath, stop exercising 
immediately. Consult your physician 
before continuing.

• Pregnant

• Balance Impairment

• Taking medications that affect heart rate

Physical fitness is most easily understood by 
examining its components, or "parts".
There is widespread agreement that these 
five components comprise the basics of 
physical training: 

CARDIORESPIRATORY ENDURANCE - the ability to
deliver oxygen and nutrients to tissues, and to
remove wastes, over sustained periods of time. Using
your New Balance 8.0e will improve this.

MUSCULAR STRENGTH - the ability of a muscle to
exert force for a brief period of time. Upper-body
strength, for example, can be measured by various
weight-lifting exercises.

MUSCULAR ENDURANCE - the ability of a muscle, or
a group of muscles, to sustain repeated contractions
or to continue applying force against a fixed object.
Push-ups are often used to test endurance of arm
and shoulder muscles.

FLEXIBILITY - the ability to move joints and use 
muscles through their full range of motion. The sit-
and-reach test is a good measure of flexibility of the
lower back and backs of the upper legs.

BODY COMPOSITION - often considered a compo-
nent of fitness. It refers to the makeup of the body in
terms of lean mass (muscle, bone, vital tissue and
organs) and fat mass. An optimal ratio of fat to lean
mass is an indication of fitness, and the right types of
exercises will help you decrease body fat and
increase or maintain muscle mass. To help track your
progress we have proved a Workout Progress Chart
on page 21.

How often, how long and how hard you exercise,
and what kinds of exercises you do should be deter-
mined by what you are trying to accomplish. Your
goals, your present fitness level, age, health, skills,
interest and convenience are among the 
factors you should consider. For example, an 
athlete training for high-level competition would 
follow a different program than a person whose
goals are good health and the ability to meet 
work and recreational needs.

Your exercise program should include something
from each of the four basic fitness components