Impex pl2009 Benutzerhandbuch

 
Exercising in your target zone 

How fast should your heart beat during aerobic 
exercise?  Fast enough to reach and stay in its 
“target zone”, a range of beats per minute that 
is largely determined by our age and physical 
condition.  To determine your target zone, 
consult the chart we provide. 
 
 
 
 

A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down.  Do 
the entire program at least two or preferably three times a week, resting for a day between 
workouts.  After several months you can increase your workouts to four or five times per week.  
Warming up is an important part of your workout, and should begin every session.  It prepares 
your body for more strenuous exercise by heating up and stretching out your muscles.  At the 
end of your workout, repeat these exercises to reduce sore muscle problems.  We suggest the 
following warm-up and cool-down exercises: 
 

Rotate your head to the right for one count, feeling the 
stretch up the left side of your neck.  Next rotate your head 
back for one count, stretching your chin to the ceiling and 
letting your mouth open.  Rotate your head to the left for one 
count, and finally, drop your head to your chest for one count. 
 
 

Lift your right shoulder up toward your ear for one count.  
Then lift your left shoulder up for one count as you lower your 
right shoulder.