Nautilus EV9.16 Owner's Manual page 16

C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S
EXERCISE & FITNESS GUIDELINES
For variety, you can
spend a little bit of
time in each of the
four Zones during one
workout, and then
spend your time in just
one Zone during the
next workout.
Prenatal woman should
always remain at Zone
1 and Zone 2 intensities, and anyone unaware of their
current medical condition should also avoid Zone 3
and Zone 4 without prior clearance from their doctor.
These Zones can be translated into target heart
rate numbers if your fitness product has a grip or
telemetric heart rate counter. Research has shown
the best way to do this is not to establish heart rate
numbers based upon age, but rather based upon how
you feel.
The following chart will allow you to log your heart
rate numbers based upon how you feel when working
out. Simply log the heart rate numbers you find when
you feel you are working at each of the specific
intensities.
Description of
Zone
Workout Intensity
• Easy
1 • Warm-up
• Cool-down
• Challenging, but comfortable
2 • Steady endurance pace
• Challenging, and slightly uncomfortable
3 • Race pace
• Borderline out of breath
• Breathless
4 • Not maximum, but winded
• Can't keep the pace for very long
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As you get in better shape, the heart rate number you
obtain for each zone will get higher and higher, which
means your heart is able to handle higher intensities.
Or you may find that your numbers don't change, but
you are able to stay in Zone 3 and Zone 4 longer than
you used to.
Don't get too attached to any specific number or
target heart rate. If you train properly, you will notice
numbers that used to be difficult have now become
easier. You will also notice that if you are sick or over-
tired, you may find that numbers that usually feel fairly
easy are one day much harder, and it is a good sign
to take a break. If you notice that numbers that are
usually very challenging are one day fairly easy, then it
is a good time to push yourself.
Listening to your body, and using your heart rate
numbers (when available) will enable you to keep
track of your intensity and see your progress as
you train.
Approx. %
Log Your Your
of Maximum
Heart Rate Heart Rate
Heart Rate
Enter the heart rate
50% — 65% you get when you are
working in Zone 1 u
Enter the heart rate
65% — 75% you get when you are
working in Zone 2 u
Enter the heart rate
75% — 85% you get when you are
working in Zone 3 u
Enter the heart rate
85% — 90% you get when you are
working in Zone 4 u
EXERCISE & FITNESS GUIDELINES
Beating The Dropout Odds
The Surgeon General's Report on Physical Activity
and Health summarizes a few main points:
1. Regular physical activity offers substantial
improvements in health and well-being for a
majority of Americans.
2. If you exercise regularly, you'll reduce your risk of
heart attack, cancer, diabetes, high blood pressure,
osteoporosis and even the common cold.
3. Regular exercise, regardless of the intensity,
can help you control stress, sleep problems and
depression.
The benefits of exercise and activity are AMAZING!
And yet, only 22 percent of Americans engage in
exercise for 20 minutes a day. And even among
individuals who begin exercise programs, the dropout
rate is about 50 percent.
So, how do you beat these odds? The answer appears
to be in how your start and maintain your exercise
program as well as how you create a habit of exercise.
Why are you starting an exercise program? For most
individuals, it is to lose weight and look better, which
are great reasons. However, since changes in your
body shape and size can be gradual, and won't happen
overnight, it is important to focus on other benefits so
that you will remain motivated.
Thrive on the energy that exercise gives you. Watch
your health risks scores go down. Pay attention
to how much easier everyday activity is. Notice
how much better you are sleeping. These kinds
of additional benefits will continue to keep you
motivated if you make them just as important to you
as weight loss.
.
Additionally, try not to view exercise as punishment.
Look at it as an investment in your health. If you don't
feel motivated to workout one day, think of something
that is appealing to you that is active, and change
your workout. Try not to let your workout become
routine or mundane, and always remember that some
exercise is better than none at all. So, if you feel you
are not motivated to continue, stop your workout early,
or skip a day. It just might be the thing you need to get
you excited about your next workout.
Possibly the most important thing is to keep
progressing your exercise program slowly. Big
increases in time or intensity can set you up for injury,
and cause you to drop out. Unless you are a world-
class athlete, there is no reason to workout at world-
class levels. Remember to give yourself some days off
and get proper rest.
Finally, try to anticipate lapses. If you are traveling, or
your schedule is becoming busier, and you are fearful
you may get off track, try planning ahead. For example,
book a hotel that has a workout facility or change
up your workout so that you keep your interest high
and your boredom low. The bottom line is you must
be creative and innovative to keep up your fitness
program. With some imagination and planning, it is
easy to do.
Suggested Reading:
The Complete Home Fitness Handbook by Edmund
Burke, Human Kinetics Publisher.
Full Body Flexibility by Jay Blahnik, Human Kinetics
Publisher.
Building Strength and Stamina by Wayne Wescott,
PhD, Human Kinetics Publisher.
Cross-Training for Dummies by Tony Ryan and Martica
Heaner, For Dummies Publisher.
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