Exercise Guidelines - Pro-Form crosswalk 395 User Manual

EXERCISE GUIDELINES
These guidelines will help youto plan your exercise
program. For detailedexercise information,obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successfulresults.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results, You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended head rates for
fat burning and aerobic exercise.
165 155 145 140 130 125 115 I_
145 138 130 125 118 110 103
125 120 115 I10 105 95 90 _1
20 30 40 50 60 70 80
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est fen years), The three numbers listed above your
age define your "training zone." The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
Burning Fat--To bum fat effectively, you must exer-
cise at a low intensitylevel for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydratecaloriesfor energy, Only after
the first few minutes of exercise does your body begin
to use storedfat caloriesfor energy. If your goal is to
bum fat, adjustthe intensityof your exercise untilyour
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate sear the middle number in your training
zone.
Aerobic Exercise--If your goal is to strengthenyour
cardiovascularsystem, you must performaerobic
exercise, whichis activity that requiresfargo amounts
of oxygen for prolonged periodsof time. For aerobic
exercise, adjust the intensityof your exercise untilyour
heart rate is near the highest number in your training
zone.
WORKOUT GUIDELINES
Warming Up--Start with 5 to 10 minutes otstretch-
ing andlight exercise,A warm-up increasesyour body
temperature, heart rate, and circulationin preparation
for exercise.
Training Zone Exercise--Exercise for 20 to 30 min-
utes with yourheart rate in yourtraining zone. (During
the first few weeks of your exercise program, do not
keep your heartrate in yourtraining zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise--never hold your breath.
Cooling Down_Finish with S to 10 minutes of stretch-
ing.Stretching increasesthe flexibility of your muscles
and helpsto prevent post-exerciseproblems.
EXERCISE FREQUENCY
To maintain or improve your condition,complete three
workers each week, with at least one day of rest
between workouts.After a few months of regular exer-
cise, you may complete up to five workoutseach week,
it desired. Remember,the key to success is to make
exercise a regular and enjoyable part ofyour everyday
life,
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