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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 bum 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 buming and aerobic exercise.
HEART RATE TRAINING ZONES
20
30
40
50
70
BO
To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded off 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 exemise, use the
pulse sensor, ff your heart rate is too high ortoo 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 eesily _,ccesslble carbohydrate ca/ories for en-
ergy. Only after the first few minutes does your body
begin to use stored fat ca/or/es for energy. If your goal
--- is to bum fat, adjust the speed and incline of the tread-
mill until your head rate is near the lowest number in
your training zone.
For maximum fat burning, adjust the speed and incline
of the treadmill until your heart rate is nesr the middle
number In your training zone.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must he "aerobic." Aerobio exercise
is activity that requires large amounts of oxygen for
prolonged pededs 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 lnsrlne of the treadmill until your
heart rate Js near the highest number in your training
zone.
WORKOUT
GUIDELINES
Each workout should include the following three pads:
A Warm-up--Start
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 exemise.
Training Zone Exercise--After
warming up, increase
the intensity of your exercise until your pulse is in your
training zone for 20 to 60 minutes. (Dudng 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
flexibility 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. After a few 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 life.
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