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CONDITIONING
GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. Remember--these
are general guide-
lines only. For more detailed exercise information,
ob-
tain a reputable book or consult your physician.
EXERCISE
INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular
system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burning and aerobic exercise.
HEART
RATE TRAINING
ZONES
110 :
lO5
:
g$
90
AQ. 20
30
40
50
60
70
80
To find the proper heart rate for you, first find your age
near the bottom el the chart (ages are rounded oil to
the nearest ten years). Next, find the three numbers
above your age. The three numbers define your "train-
ing zone." The lower two numbers are recommended
heart rates for fat burning; the higher number is the
recommended
heart rate for aerobic exercise.
To measure your heart rate during exercise, use the
pulse sensor. If your head rate is too high or too low,
adjust the speed and incline of the treadmill.
Fat Burning
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate
calories for en-
ergy. Only aiter the first tew minutes does your body
begin to use stored fat calories for energy. If your goal
is to burn fat, adjust the speed and incline of the tread-
mill until your heart rate is near the lowest number in
your training zone.
For maximum fat burning, adjust the speed and incline
o_the treadmill until your heart rate is near the middle
number in your training zone.
Aerobic
Exercise
If your goal is to strengthen your cardiovascular
sys-
tem, your exercise must be "aerobic." Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate
the blood. For aerobic exercise,
adjust the speed and incline of the treadmill until your
heart rate is near the highest number in your training
zone.
WORKOUT
GUIDELINES
Each workout should include the lollowing three parts:
A Warm-up--Star
each workout with 5 to 10 minutes
of stretching and light exercise. A proper warm-up in-
creases your body temperature, heart rate and circula-
tion in preparation
for exercise.
Training
Zone Exercise_Atter
warming up, increase
the intensity of your exercise until your pulse is in your
training zone for 20 to 60 minutes. (During the first few
weeks of your exercise program, do not keep your
pulse in your training zone for longer than 20 minutes.)
Breathe regularly and deeply as you exercise--never
hold your breath.
A Cool-down--Finish
each workout with 5 to 10 min-
utes of stretching to cool down. This will increase the
tlexibi_ity of your muscles and will help prevent post-ex-
ercise problems.
Exercise
Frequency
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be-
tween workouts. Aiter a lew months, you may com-
plete up to five workouts each week if desired.
The key to success is to make exercise a regular and
enjoyable part of your everyday lile.
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