Pro-Form Hybrid Trainer User Manual page 27

EXERCISE GUIDELINES
AWARNING:
Beforebeglnnlngthls
or any exerclse program, consult your physl-
clan. Thls Is especlally lmportant for persons
over age 35 or peraons wlth pre-exlstlng
health problema.
The heart rate monitor Is not a medical devlce.
Varlous factors may affect the accuracy of
heart rate readlngs. The heart rate monitor Is
lntended only as an exerclse ald ln determln-
lng heart rate trends ln general.
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.
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 heart rates for
fat burning and aerobic exercise.
165 155 145 140 130 125 115 •
145 138 130 125 118 110 103
~
125 120 115 110 105 95 90 •
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 ten 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.
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Burning Fat-To bum fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calorias for energy. Only after
the first few minutes of exercise does your body begin
to use stored fat calorias for energy. lf your goal is to
burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise-lf your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until your
heart rate is near the highest number in your training
zone.
WORKOUT GUIDELINES
Warming Up-Start with 5 to 10 minutes of stretch-
ing and light exercise. A warm-up increases your body
temperatura, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise-Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise; never hold your breath.
Cooling Down-Finish with 5 to 10 minutes of stretch-
ing. Stretching increases the flexibility of your muscles
and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete
three workouts each week, with at least one day of
rest between workouts. After a few months of regular
exercise, you may complete up to tive workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.