Sears Pro-Form CROSS WALK Owner's Manual page 11

CONDITIONING GUIDELINES
The following guidelines
will
help you to plan your exer-
cise program. Rememberthat proper nutritionand ade-
quote restare essentialfor successfuJ r esu_.
WARNING: or o .y
exercise program, consult your physkian. This is espe-
cially important for individuals over the age of 35 or
individuals with pre-existing health problems.
EXERCISEINTENSITY
zone as you exercise. After a few months, your heart
rate can be increased gradually until it is near the middle
of your training zone as you exercise.To measure your
heart rate, stop exercisingand place two fingers on your
wrist as shown. Take a six-secondheartbeat count, and
To maximize the benefits of exercising, it is important to
exercise with the proper intensity.The proper intensity
level can be found by using your heart rate as a gu!de.
For effectiveaerobic exercise, your heart rote should be
maintained at a
level b etween
70% and 8,5% 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 for beth uncon-
ditioned and conditioned persons according to age.
UNCONDITIONED CONDITIONED
TRAINING ZONE TRAINING ZONE
AGE (BEATS/MIN (BEATS/MIN
20 138-167 133-162
25 136-166 132-160
30 135-164 130-158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
50 129-156 124-150
55 127-155 122-149
60 126-153 121-147
65 125-151 119-145
70 123-150 118-144
75 122-147 117-142
80 120-146 115-140
85 118-144 114-139
During the first few monthsof your exercise program,
keep your heart rate near the low end of your training
multiply the resuJt by 10 to find your heart rate. For
example, if your six-secondheartbeat count is 14, your
heart rate is 140 beatsper minute. (A six-secondcount is
used because your heart rote will drop rapidly when you
stop exercising.) Adjust the intensityof your exercise until
your heart rate is at the proper level.
WORKOUT GUIDEUNES
Each workout shouldconsistof three basic pan: a
worm-up, 20 to 30 minutesof training zone exercise,
and a cool-down. Warming up prepares the body for
exercise by increasing circulation, delivering more oxy-
gen to the musclesand raising the body temperature.
Begin each workout with 5 to 10 minutesof stretching
and light exercise to worm up. Then, increasethe intensi-
ty of your exercise to raise your heart rate to your train-
ing zone for 20 to 30 minutes.Breathe regularly and
deeply as you exercise--never hold your breath. Finish
each workout with 5 to 10 minutesof stretchingto cool
down. This wiU increase the flexibility of the muscles,and
reclucesorenessand other post-exerciseproblems.
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few monthsof regular exer-
cise, you may completeup to five workouts each week, if
desired. The key to success is CONSISTENCY.
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