Conditioning Guidelines - Image 10.6 Owner's Manual

CONDITIONING GUIDELINES
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The following guidelines willhelp you to plan your
exercise program. Remember--these guidelines are
general in nature. For more detailed information about
exercise, obtain a reputable book or consult your
physician.
EXERCISE INTENSITY
Whether you want to bum fat or to strengthen your car-
diovascular system, you can tailor your exercise to
your specific goals. The key to achieving the desired
results is to exercise with the proper intensity.
Bumthg Fat
To bum 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 ener-
gy. 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, the console's built-in Fat
Calode Monitor will help you to maintain the proper
intensity level. As you exercise, the Fat Calode Monitor
will show you when your exercise intensity is toe low,-
too high, or perfect for burning fat. (see HOW TO USE
THE FAT CALORIE MONITOR on page 12.)
Cardiovascular Exerclse
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 pedods of time. Aerobic exercise increases
the demand on the heart to pump blood to the mus-
cles, 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 behveen 70% and 85%
of your maximum possible heart rate. "l"his is known as
your training zone. You can find your training zone in
Unconditioned
Training Zone
Age (Beats/Mln.)
20 138-167
25 136-166
30 135-164
35 134-162
40 132-161
45 131-159
50 129-156
55 127-155
60 126-153
65 125-151
70 123-150
75 122-147
80 120-146
85 118-144
Conditioned
Training Zone
(Beats/MIn.)
133-162-
132-160
130-158
129-166
127-165
125-153
124-150
122-149
121-147
119-145
118-144
117-142
116-140
114-139
the table above. Training zones are listed according to
age and physical condition.
Dudng the first few months of your exercise program,
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 toe high,
decrease the intensity of your exercise. If your pulse is
toe low, increase the intensity of your exercise.
WORKOUT GUIDELINES
When exercising, wear loose-fitting, comfortable cloth-
ing. Do not wear clothing that could become
caught in the treadmill. Always wear athletic shoes
for foot protection.
Each workout should include three basic pads: (1) a
warm-up, (2) trainingzone exercise, and (3) a coct-down.
Warming Up
Warming up prepares the body for exercise by increas-
ing circulation, deilvedng 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 23).