Nautilus T7.18 Owner's Manual page 35

EXERCISE & FITNESS GUIDELINES
When you are first starting out, you should exclusively work in the Zone 1 and
Zone 2 intensities. After a few weeks, you can occasionally incorporate Zone 3
and Zone 4 intensities for short periods of time. Remember, when you begin to
incorporate Zone 3 and Zone 4 intensities, you will find that you will likely have to
drop down to Zone 1 intensities shortly thereafter as brief recovery periods.
For variety, you can spend a little bit of time in each of the four Zones during one
workout, and then spend your time in just one Zone during the next workout.
Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and
anyone unaware of their current medical condition should also avoid Zone 3 and
Zone 4 without prior clearance from their doctor.
These Zones can be translated into target heart rate numbers if your home
fitness product has a grip or telemetric heart rate counter. Research has shown
the best way to do this is not to establish heart rate numbers based upon age,
but rather based upon how you feel.
The following chart will allow you to log your heart rate numbers based upon
how you feel when working out. Simply log the heart rate numbers you find
when you feel you are working at each of the specific intensities.
Zone Description of Workout Intensity
• Easy
1 • Warm-up
• Cool-down
• Challenging, but comfortable
2
• Steady endurance pace
• Challenging, and slightly uncomfortable
3 • Race pace
• Borderline out of breath
• Breathless
4 • Not maximum, but winded
• Can't keep the pace for very long
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Approximate
Percentage
of Maximum Log Your
Heart Rate Heart Rate
Enter the heart rate
50% — 65% you get when you are
working in Zone 1 u
Enter the heart rate
65% — 75% you get when you are
working in Zone 2 u
Enter the heart rate
75% — 85% you get when you are
working in Zone 3 u
Enter the heart rate
85% — 90% you get when you are
working in Zone 4 u
Your
Heart Rate
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11/12/04 3:33:12 PM