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General Aerobic Training Information
A workout on the Precor 719e Independent Action Climber provides excellent
and efficient cardiovascular conditioning, while strengthening and toning all the
major muscle groups in the lower body. Darkened areas in Diagram 10 indicate
the muscles improved. Because the motion on the 719e climber is low-impact,
all the aerobic, toning, and strengthening benefits can be achieved with little
stress to the joints and less wear on the body than traditional exercise activities.
To get the most out of each workout, a general understanding of the principles
behind aerobic training is invaluable. The best source of fitness information is
your specialty fitness dealer. In addition to providing information on which
exercise equipment is the best for your individual needs, your specialty fitness
retailer can provide useful advice on training, technique, and exercise physiol-
ogy. Your retailer can also recommend good books on these subjects.
To help you get started in planning and carrying out your fitness program, this
section provides some basic information on aerobic exercise—such as how
hard you should work out, how long each session should be, and how often you
need to exercise to benefit from a regular program.
How Hard Should I Exercise?
Studies show that to achieve the benefits of aerobic exercise, it is necessary to
work out hard enough to raise your heart rate to a certain minimum level, called
a “training zone.” Your training zone depends on your age and level of fitness.
Diagram 11 shows your recommended heart rate training zone, which is
calculated using your age and your maximum attainable heart rate. The chart is
based on a resting heart rate of about 72 for males and 80 for females. Your
optimum training zone is between 65% and 80% of your maximum heart rate.
For efficient aerobic exercise, work only hard enough to keep your heart rate in
this zone. You will obtain the greatest fat-burning benefits when you exercise
within the optimum training zone.
Diagram 10
Muscles exercised during a
stairclimber workout.
1. Trapezius
2. Deltoid
3. Pectorals
4. Rhomboids
5. Triceps
6. Biceps
7. Latissimus Dorsi
8. Forearm Flexors/Extensors
9. Abdominals
10. Erector Spinae
11. Gluteals
12. Hip Flexors
13. Quadriceps
14. Hamstrings
15. Gastrocnemius/Soleus
16. Peroneus Longus/Brevis
1
2
3
6
8
9
12
13
16
1
2
5
8
14
15
16
4
7
10
11