Conditioning Guidelines - ProForm 725 TL User Manual

CONDITIONING GUIDELINES
The following guideline s will help you to plan your ex-
e'rclseprogram. Remember -thase are general guide:
lines. For more detailed information about exercise,
obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether you want to bu_mfat, strengthen your cardio-
vascular system, or increase your athletic perfor-
mance, you can tailor your exercise to your specific
goals. The key to achieving the desired results is to ex-
emise with the proper intensity.
Burning Fat
To bum fat effectively, you must exercise at a relatively
low intensity level for a sustained pedod 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 exePcise does
your body begin to use stored fat calories for energy.
If your goal is to bum fat, adjust the speed and incline
of the treadmill until the FAT BURN indicator is lit. (See
TRAINING ZONE MONITOR on page 13.)
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 f_
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 dsing 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.
22 Dudng the first few months of your exercise program,
Age
20
25"
• "30 :_..
35
40
• 50.
"5,,5-_?.
60
70
75
80
85
Training Zone (Beats/MIn.)
Urlcondltloned Conditioned -
138-167 133-162
• 136-166 " " 132-160 " " "
:,_.--';_ 135-154 ........ " 136-158 ......
. 134-162 129-156
132-161 127-155
:'_'_ :_ ;131-i59 ". 1i' 125_i53
• _ 129-156 : 124-150 " :
' 127-155 ;...-- ;_- 122-149 .;_-_.
126-153
125-151
123-150 .
122-147
126-146
" "118-144
121-147
119-145
118-144
117-142
116-140 .-i .._
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 pulsecan be gradually increa_seduntil 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 adjust the speed and incline of the tread-
. mill untitthe AEROBIC indicator is lit. (See TRAINING
ZONE MONITOR on page 13.)
Performance Training
If your goal is high performance athletic conditioning,
adjust the speed and incline of the,treadmill until the
PERFORMANCE inclicatoris tit. Gee TRAINING
ZONE MONITOR on page 13.)"'
WORI(OUT 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 23).