Recumbent Cycle Exercise Guidelines - ProForm Crosstrainer 970 User Manual

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RECUMBENT CYCLE EXERCISE GUIDELINES
The following guidelines will help you to plan your
workouts using the recumbent cycle. Remember that
proper nutrition and adequate rest are essential for
successful results.
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 burning, maximum fat
buming, and cardiovascular (aerobic) exsmise.
165
155 145
140
130 125
115
145
138 130
125
118 110
103
125
120
115 110
105
95
90
20
30
40
50
60
70
80
To find the proper heart rate for you, first find your age
on the bottom line of the chart (ages are rounded off
to the nearest ten years). Next, find the three numbers
above your age. The three numbers are your "training
zone." The lower two numbers are recommended
heart rates for fat burning; the highest number is the
recommended heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored fatcalodes for energy.
If your goal is to bum fat, adjust the intensity of your
exercise until your heart rate is near the lowest num-
ber in your training zone as you exercise. For maxi-
mum fat buming, adjust the intensity of your exercise
until your heart rate is near the middle number in your
training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be =aerobic." Aerobic exer-
cise 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 highest number in your
training zone as you exercise.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching
and light exemise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for exercise.
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with your heart rats in your training
zone. (During the first few weeks of your exercise
program, do not keep your heart rate in your training
zone for longer than 20 minutes.)
A cool-down, with 5 to 10 minutes of stretching. This
will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three
workouts on the recumbent cycle each week. After a
few months of regular exercise, you may complete up
to five workouts each week if desired. Note: You may
wish to use the recumbent cycle and the weight
bench on alternating days. For example, plan aerobic
workouts on Monday, Wednesday, and Friday, and
plan weight training workouts on Tuesday, Thursday,
and Saturday. Make sure to rest for at least one full
day each week to give your body time to regenerate.
CAUTION: It is very Important to avoid overdoing
it during the first few months of your exercise pro-
gram, and to progress at your own pace.
19

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