Technical data

Operation
02/2014-v1.0en 43
7.3 Practical Training
7.3.1 Professional Consultation
For all treadmill training beginners, it is recommended to seek the advice of a pro-
fessional fitness instructor or personal trainer, to obtain an overall fitness assess-
ment before starting an exercise program and developing an optimal training
program.
For optimal use and safety during treadmill training, WOODWAY recommends run-
ning on the treadmill in an upright and natural running position and to avoid drag-
ging foot movement.
7.3.2 Warm-Up and Cool-Down
A warm-up before each workout and a cool-down after each workout is recom-
mended. If possible, you should always do some basic stretching exercises for the
legs before and after training. The stretching exercises make you more flexible and
this prevents muscle soreness and injury during routine activities.
7.3.3 Measuring Pulse
To select the optimum fitness levels for the workout, it is important to determine
your heart rate and your pulse as accurately as possible. For this the use of a high-
quality heart rate monitor is recommended.
In the event that you do not have a heart rate monitor, you can feel your pulse by
placing your fingers on the underside of your wrist or on one side of your neck.
Look at the second hand of a clock and count how many beats you feel in 15
seconds. Multiply this number by four to calculate the BPM (beats per minute). Your
heart rate is required when you do your fitness test.
7.3.4 Calculating Maximum Heart Rate
To determine your maximum heart rate subtract your age from the number 220
(general formula). The difference is an approximation of your maximum heart rate.
This formula is used by the American Heart Association (AHA) and the American
College of Sports Medicine (ACSM). Your actual maximum heart rate is determined
by a stress test performed by your doctor. The American Heart Association recom-
mends undergoing a stress test if you have a history of heart disease or if you are
over 40 years old and starting an exercise program.
During training it is recommended not to exceed a value of 85% of maximum heart
rate. Our programs are designed so that the heart rate remains within the target
range. Your target range is between 60 and 75% of your maximum heart rate. If
you find that your heart rate is above the 75%, you are probably running too fast.
Reduce your speed or stop your workout for a brief moment to bring your heart
rate back to the target range.
Heart Rate
Recommendation