Conditioning Guidelines; How To Measure Your Heart Rate; Workout Guidelines - Weslo CADENCE c22 User Manual

CONDITIONING GUIDELINES
A WARNING: Before
beginning
this or any exercise program, consult your
physician. This is especially important for in-
dividuals over the age of 35 or individuals
with pre-existing health problems.
The following guidelines will help you to plan your ex-
ercise program. Remember--these are general guide-
lines. For more detailed information about exercise,
obtain a book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to burn fat or strengthen your car-
diovascular 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. For effective exercise, your heart rate
should be maintained at a level between 70% and 85%
of your maximum heart rate as you exercise. This is
known as your training zone.
You can find your training zone in the table below.
Training zones are listed according to age and physical
condition.
Training Zone(Beats/Min.)
Age Unconditioned Conditioned
20 138-167 133-162
25 136-166 132-160
30 135-164 130-158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
50 129-156 124-150
55 127-155 122-149
60 126-153 121-147
65 125-151 119-145
70 123-150 118-144
75 122-147 117-142
80 120-146 115-140
85 118-144 114-139
Burning Fat
To burn fat, you must exercise at a low intensity level
for a sustained period of time. During the first few
minutes of exercise, your body uses easily accessible
carbohydrate calories for energy. Only after the first few
minutes of exercise does your body begin to use stored
fat calories for energy, tf your goal is to burn fat, adjust
the intensity of your exercise until your heart rate is
near the low end of your training zone as you exercise.
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 intensity of your exercise until your heart
rate is near the middle of your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, place
two fingers on your
wrist as shown.
Stop exercising
and take a six-sec-
ond heartbeat
count. Multiply the
result by ten to find
your heart rate. (A six-second count is used because
your heart rate drops quickly when you stop exercis-
ing.) tf your heart rate is too high, decrease the inten-
sity of your exercise. If your heart rate is too low, in-
crease the intensity of your exercise.
WORKOUT GUIDELINES
Each workout should include three basic parts: (1) a
warm-up, (2) training zone exercise, and (3) a
cool-down.
Warming 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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