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CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that a proper diet 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.
EXERCISE INTENSITY
Whether your goal is to burn fat or 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. For effective exercise, your heart rate
should be maintained at a level between 70% and 85%
of your maximum heart rate as you exercise. This is
known as your training zone. You can find your training
zone in the table below. Training zones are listed
according to age and physical condition.
UNCONDITIONED
TRAINING ZONE
AGE
(BEATS/MIN)
20
138-167
25
136-166
30
135-164
35
134-162
40
132-161
45
131-159
50
129-156
55
127-155
60
126-153
65
125-151
70
123-150
75
122-147
80
120-146
85
118-144
Burning Fat
To burn fat, you must exercise at a low intensity level
for a sustained period of time. During the first few
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
133-162
132-160
130-158
129-156
127-155
125-153
124-150
122-149
121-147
119-145
118-144
117-142
115-140
114-139
minutes of exercise, your body uses easily accessible
carbohydrate calories for energy. 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 low end of your training zone as you
exercise. It may also be helpful to use workout program
3, 5, or 6 on the console (see pages 6, 7, and 8).
Aerobic Exercise
If your goal is to strengthen your cardiovascular
system, your exercise must be Òaerobic.Ó Aerobic
exercise 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 middle of your training
zone. It may also be helpful to use workout program 1,
2, or 4 on the console (see pages 6, 7, and 8).
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop
exercising and
place two fingers
on your wrist as
shown. Take a six-
second heartbeat
count, and multiply
the result by ten to
find your heart
rate. (A six-second
count is used because your heart rate drops quickly
when you stop exercising.) If your heart rate is too
high, decrease the intensity of your exercise. If your
heart rate is too low, increase the intensity of your
exercise.
WORKOUT GUIDELINES
Each workout should include three important parts:
(1) a warm-up, (2) training zone exercise, and (3) a
cool-down.
Warming up
Warming up prepares the body for exercise by
increasing circulation, delivering more oxygen to the
muscles, and raising the body temperature. Begin
each workout with 5 to 10 minutes of stretching and
light exercise to warm up.
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