Conditioning Guidelines - Weider VICTORY SM11 Owner's Manual

CONDITIONING GUIDELINES
The following guidelines wili help you to plan and regulate your personal fitness program. Remember that adequate rest
and good nutrition are also essential to the success of any fitness program. BEFORE BEGINNING THIS OR ANY
EXERCISE PROGRAM, CONSULT YOUR PHYSICIAN!
EXERCISE INTENSITY
To maximize the benefits from exercising, your level of exertion must exceed mild demands while falling
short of causing breathlessness and fatigue. The proper level of exertion can be determined using the heart
rate as a guide. For effective aerobic exercise, the heart rate must be maintained at a level between 70% and
85% of your maximum heart rate. This is your "Training Zone". You can determine your Training Zone by
consulting the table below. Training Zones are listed for both conditioned and unconditioned persons
according to age. Use the column that is appropriate for you.
TRAINING ZONE TRAINING ZONE TRAINING ZONE TRAINING ZONE
(BEATS/MIN) (BEATS /MIN) (BEATS/MIN) (BEATS /MIN)
138-167 | 127-155 122-149
126-153 121-147
125-151 119-145 |
129-156 123-150 118-144
127-155 | 122-147 117-142 |
125-153 ' 120-146 115-140
124-150 | 118-144 114-139
During the first few weeks of your exercise program, you should keep your heart rate near the low end of
our Training Zone. Over the course of a few months, gradually increase your heart rate until it reaches the
igh end of your Training Zone. As yous condition improves, a greater workload will be required in order to
raise you heart rate to you Training Zone.
The easiest way to measure your heart rate is to stop exercising
and place two fingers on your wrist where you feel a pulse.
Carefully take a six-second heart beat count. (A six-second count is
used because your heart rate will drop rapidly after you stop
exercising.) Add a 0 to the result to find your heart rate. Compare
your heart rate to your Training Zone. If your heart rate is too low,
increase your level of exertion. If your heart rate is too high,
decrease your level of exertion.
WORKOUT PATTERN
Each workout should consist of 5 basic parts: 1. AT REST, 2.
WARMING -UP 3. RAINING ZONE EXERCISE 4.
COOLING-DOWN 5. AT REST.
Warming up is an important part of every workout. Warming up prepares the body for more strenuous
exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body
temperature. This can be down by stretching for 5-10 minutes prior to exercising.
After warming up, begin exercising at а low intensity level for a few minutes. Then increase the intensity to
raise your heart rate to your Training Zone for a period of 20-30 minutes.
Cooling down after vigorous exercise is important in aiding circulation and preventing soreness. 5-10
minutes of stretching or light exercise will allow the body to cool down.