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CONDITIONING
GUIDELINES
The followingguidelines will help you to plan your ex-
emise program. For more detailed exercise informa-
tion, obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthenyour
cardiovascularsystem, the key to achievingthe
desired resultsis to exercise with the proper intensity.
The proper intensitylevel can be found by usingyour
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burningand aerobicexercise.
HEART
RATE TRAINING
ZONES
FATBURN
_25
1_0
115
110
1B5
95
90
AOe¸ 20
30
40
50
60
70
80
To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers
above your age. The three numbers define your "train-
ing zone." The lower two numbers are recommended
heart rates for fat burning;the highernumber is the
recommended heart rate for aerobic exercise.
To measure your heart rate during exercise, use the
pulse sensor. If your heart rate is too high or too low,
adjustthe speed and incline of the treadmill.
Fat Burning
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained pedod of time.
Dudng the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for en-
ergy. Only after the first few minutesdoes your body
begin to use stored fat calories for energy. If your goal
is to burn fat, adjustthe speed and incline of the tread-
milluntil your heart rate is near the lowest number in
yourtraining zone.
For maximum fat buming, adjust the speed and incline
of the treadmill untilyour heart rate is near the middle
number in yourtraining zone.
Aerobic Exercise
If yourgoal is to strengthenyour cardiovascularsys-
tem, your exercise must be "aerobic."Aerobicexercise
is activitythat requires large amounts of oxygen for
prolonged periodsof time. This increases the demand
on the heart to pump bloodto the muscles,and on the
lungsto oxygenate the blood. For aerobic exercise,
adjustthe speed and inclineof the treadmilluntil your
heart rate is near the highest number in your training
zone.
WORKOUT GUIDELINES
Each workout shouldincludethe followingthree parts:
A Warm-up--Start each workout with 5 to 10 minutes
of stretchingand light exercise. A properwarm-up in-
creases your body temperature, heart rate and circula-
tion in preparation for exercise.
Training Zone Exercise--After warming up, increase
the intensityof your exercise until your pulse is in your
trainingzone for 20 to 60 minutes. (Dudngthe firstfew
weeks of your exercise program, do not keep your
pulse in your training zone for longerthan 20 minutes.)
Breathe regulady and deeply as you exercise_never
hold your breath.
A Cool-down--Finish each workoutwith 5 to 10 min-
utes of stretchingto cool down. This will increase the
flexibilityof your musclesand will help prevent post-
exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition,completethree
workoutseach week, with at least one day of rest be-
twean workouts.After a few months, you may com-
plete up to five workouts each week if desired.The key
to success is to make exercise a regular and enjoyable
part of your everyday life.
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