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CONDmTmONmNG GUmDELmNES
The following guidelines will help you to plan your
exercise program, Remember that proper nutrition
and adequate rest are essential for successful results.
WARNING: Before
beginning
this or any exercise
program, consult
your
physician, This is especially
important
for
persons over the age of 35 or persons with
pre-existing
health problems,
The pulse sensor is not a medical device.
Var}ous factors
may affect the accuracy
of
heart rate readings.
The pulse sensor is
intended only as an exercise
aid in determin-
ing heart rate trends in general
EXERCBE
iNTENSiTY
Whether your goal is to burn 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
burning, and cardiovascular
(aerobic) exercise,
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
at 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 are your "training zone,"
The lowest number is the recommended
heart rate for
fat burning; the middle number is the recommended
heart rate for maximum fat burning; the highest num-
ber is the recommended
heart rate for aerobic exer-
cise,
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 fat calories for energy,
If your goal is to burn 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 burning, 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,
WORKOUT GUJDEUNES
Each workout should include the following three parts:
A warm-up,
consisting of 5 to 10 minutes of stretching
and light exercise, 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 rate in your training
zone, Note: During the first few weeks of your exer-
cise program, do not keep your heart rate in your
training zone for longer than 20 minutes,
A cooJ-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 work-
outs each week, with at least one day of rest between
workouts, After a few months of regular exercise, you
may complete up to five workouts each week, if
desired, Remember, the key to success is make exer-
cise a regular and enjoyable part of your everyday life,
16
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