Conditioning Guidelines - Pro-Form 835QT User Manual

CONDITIONING GUIDELINES
or. any exercise
The following guidelines wilt help you to plan your ex-
ercise program. Remember_these are general guide-
lines only. For more detailed exercise information, ob-
tain a reputable book or consutt your physician.
EXERCISE INTENSITY
Whether your goal is to bum fat or to 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. The chart below shows recom-
mended heart rates for fat burning and aerobic exercise.
HEART RATE TRAINING ZONES
/
FATBURN 125:120 115 110 105:_:95:':190
To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are _ounded 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 higher number is the
recommended head rate for aerobic exercise.
To measure your heart rate during exercise, use the
pulse sensor. It your heart rate is too high or too low,
adjust lhe speed and incline of the treadmill.
Fat Burning
To burn lat efleclively, you must exercise at a relatively
tow intensity level for a sustained period of time.
[)uring the first few rnlntJfOS of exercise, your tx)dy
_Jse%easdy accegglH{! _,_ft_ohydf_te C,tlOfl(_; Ior en
ergy. Only after the lirst few minutes does your body
begin to use stored fat calories for energy. It your goal
is to burn fat, adjust the speed and incline of the tread,
mill until your heart ra_ is near the lowest number in
your training zone.
For maximum fat burning, adjust the speed and incline
of the treadmill until your heart rate is near the middle
number in your training zone.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys
tern, your exercise must be "aerobic." Aerobic exercise
is activity thal requires large amounts of oxygen _'_
proloeged 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 exerdse,
a_ust the speed and incline of the treadmill untB your
heart rate is near the highest number in your training
zone.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A Warm-up---Start each workout with 5 to 10 minutes
of stretching and light exercise. A proper warm-up in-
creases your body temperature, heart rate and drcula-
tion in preparation for exercise.
Training Zone Exercise--After warming up, increase
the intensity of your exercise until your pulse is in your
training zone for 20 to 60 minutes. (During the first few
weeks of your exercise program, do not keep your
pulse in your training zone for longer than 20 minutes.)
Breathe regularly and deeply as you exercise_never
hold your breath.
A Cool-down---Finish each workout with 5 to 10 min-
utes of stretching to cool down. This will increase the
flexibility of your muscles and will help prevent post-ex-
ercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be÷
tweeo 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
enioyable part of your everyday life