Low frequency generator

Hi,

I am trying to make a low frequency generator at 50% duty cycle.
Low meaning from 10hz to 250hz.
After 245Hz, I can use the command HPWM
(and why dont they make the command HPWM go down to 1- Hz ?!! .. )

I have tried Pulsout, PWM, High Low commands...
Found Darrel link at : http://www.darreltaylor.com/DT_INTS-14/SPWM.html
I'm not an expert programmer, just looking for a simple solution.

thanks
Ken