Exercise Guidlines - SteelFlex XT-2700 User Manual

Exercise Guidelines:
The American Council of Sports Medicine (ACSM) recommends the following
exercise guidelines, for healthy aerobic activity:
Warm - up: Warm - up 5 to 10 minutes before aerobic activity.
Duration: Maintain your exercise intensity for 20 to 60 minutes.
Cool Down: Gradually decrease the intensity of your workout, then
stretch to cool down during the last 5 to 10 minutes.
NOTE: If weight loss is your major goal, a minimum of 30 minutes
of aerobic activity five or more times per week is recommended.
Determining your target heart rate (Kavvonen Heart Rate Formula)
Example: 40 year old with a resting rate pulse of 60 BPM
220 -40 (age) = 180
180-60 (resting pulse) = 120
120 x .5 (50% intensity) = 60
60 + 60 (resting pulse) = 120 (target heart rate)
The following chart explains how to determine your target heart rate for varing levels
of intensity. The different levels of intensity will help you achieve different objectives.
Trainin g Zones
Zone
1 50-60 %
2 60- 70%
3 70- 80%
4 80- 85%
5 85-100 %
XT-3200/3300/3600/4600
4800/5600/5700 Treadmill
intensity Goal
(% MHR)
Impr ove healt h an d
well - bein g, decr ease
r ess, r educe r is k f acto r s, st
W ei ght m anagem ent an d
pti m al f at bur nin g o
Aer obi c f itness ,
Aer obi c/ Anaer obi c f itness
Anaer obi c f itness f or peak
per f ormance an d comp etition
M ode
Ver y easy , conver sational
pace.
Easy pace, lon ger
dur ation to buli d
endur ance.
Faste r pace,
i mprove sta m ina .
I ncr ease s p eed an d
i mprove st r i de.
I nte rv al r uns to in cr ease
VO 2 M AX, s peed, e conom y,
and f orm.
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