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CONDITIONING
GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. Remember--these are general guide-
lines. For more detailed informationabout exercise,
obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether you want to bum fat, strengthen your cardio-
vascular system, 6r increase your athletic perfor-
mance, you can tailor your exercise to your specific
•. goals. The key to achieving the desired results is to ex-
ercise with the proper intensity.
Burning Pet
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 after the first few minutes of exercise does
your body begin to use stored fat calories for energy.
If your goal is to bum fat, set the speed control on the
console to FAT BURN to help you maintain the proper
intensity level. (See pages 8 and 9.)
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. The proper intensity
level for aerobic exercise can be found by using your
pulse as a guide. As you exercise, your pulse should
be kept at a level between 70% and 85% of your maxi-
mum possible heart rate. This is known as your train-
ing zone. You can find your training zone in the table
at the top of this page. Training zones are listed ac-
cording to age and physical condition.
14
During the first few months of your exercise program,
Training Zone (Beats/Mln.)
Age
Unconditioned
Conditioned
20
138-167
133-162
28
186-166
132-160
30
135-164
130-158
38
134-162
129-156
40
132o161
127-155
45
131-159
125-153
50
129-156
124-150
55
127-155
122-149
60
126-153
121-147
65
125-151
119o145
70
123-150
118-144
75
122-147
117-142
80
120-146
115-140
85
118-144
114-139
keep your pulse near the low end of your training zone
as you exercise. After a few months of regular exer-
cise, your pulse can be gradually increased until it is
near the middle of your training zone as you exercise.
You can measure your pulse using the pulse sensor.
Exercise for about four minutes, and then measure
your pulse immediately. If your pulse is too high or too
low, adjust the intensity of your exercise. It may also
be helpful to set the speed control on the console to
AEROBIC to help you maintain the proper intensity
level. (See pages 8 and 9.)
Performance Training
If your goal is high performance athletic conditioning,
set the speed control on the console to PERFOR-
MANCE to help you maintain the proper intensity level.
(See pages 8 and 9.)
WORKOUT GUIDELINES
Each workout should include three pads: (1) a warm-
up, (2) training zone exercise, and (3) a cool-down.
Warm-up
Warming up prepares the body for exercise by increas-
ing circulation, delivering
more oxygen to the muscles
and raising the body temperature. Begin each workout
with 5 to 10 minutes of stretching and light exercise to
warm up (see SUGGESTED
STRETCHES on page 15).
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