Conditioning Guidelines - ProForm 735CS User Manual

CONDITIONING GUIDELINES
WARNING:
beginning
this
or any exercise program, consult your physi-
cian. This Is especially Important for IndMdu-
als over the age of 35 or Individuals with pre-
existing health problems.
The pulse sensor Is not a medical device.
Various factors, Including your movement,
may affect the accuracy of hea_ rate readings.
The sensor Is Intended only as an exercise aid
In detemffning heart rate trends In general.
The following guidelineswill help you to plan your ex-
ercise program. Remember--these are general guide-
lines only. For more detailed exem_se reformation,ob-
tain a reputable book or consult your physician.
EXERCISEINTENSITY
Whether your goal is to burn fat or to strengthenyour
cardiovascularsystem, the key to achievingthe
destred results is to exerctse wtththe proper =ntenstty
The proper intensitylevel can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart ratesfor fat burningand aerobicexemtse.
HEART RATE TRAINING ZONES
AEROBIC 165 155 145 140 130 125 115
MAX FAT BURN 145 138 130 125 118 t_O 103
FAT BURN 125 120 115 110 105 95 90
Age 20 30 40 50 60 70 80
To find the proper heart rate for you, firstfind your age
near 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 define your "train-
ing zone." The lower two numbers are recommended
heart rates for fat burning;the higher number is the
recommended heart rate for aerobic exercise.
To measure your heart rate during exercise, use the
pulse sensor on the console. If your heart rate istoo
high or too low, adjustthe speed and inclineof the
treadmdl.
Fat Burning
To burn fat effectively,you must exercise at a relatively
low intensttylevel for a sustained penod of hme.
During the first few minutesof exercise, your body
uses easdy accessiblecarbohydrate calones for en-
ergy Only after the first few minutes does your body
begin to use stored fat calonesfor energy. If your goal
is to burn fat, adjustthe speed and tnchneof the tread-
mdl until your heart rate ts near the lowest number in
your training zone.
For maximum fat burning, adjustthe speed and recline
of the treadmill until your heart rate ts near the middle
number in your trainingzone
Aerobic Exercise
If your goal is to strengthenyour cardiovascularsys-
tem, your exerctse mustbe "aerobic." Aerebtc exercise
is achwtythat requires large amounts of oxygen for
prolonged periods of hme. This increasesthe demand
on the heart to pump blood to the muscles,and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the speed and inclineof the treadmill untdyour
heart rate is near the htghestnumber in your training
zone.
WORKOUT GUIDELINES
Each workout shouldinclude the following three parts:
A Warm-up--Start each workout with 5 to 10 minutes
of stretchingand hghtexercise. A properwarm-up in-
creases your bodytemperature, heart rate and circula-
tion in preparation for exercise.
Training Zone Exercise--After warming up, increase
the intensttyof your exercise untdyour pulse ts m your
tramtngzone for 20 to 60 minutes. (During the first few
weeks of your exercise program, do not keep your
pulse in your trainingzone for longer than 20 minutes.)
Breathe regularly and deeply as you exercise--never
hold your breath.
A Cool-down--Finish each workout with 5 to 10 min-
utes of stretchingto cool down. Thts wdl increase the
flexibilityof your muscles and wdl help prevent post-ex-
ercise problems.
Exercise Frequency
To maintain or improve your condttion,complete three
workouts each week, wtth at least one day of rest be-
tween workouts.After a few months,you may com-
plete up to five workouts each week if destred.
The key to success is to make exercise a regularand
enjoyable part of your everyday life.
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