Pro-Form EDGE4001 Owner's Manual page 9

CARDIOVASCULAR CONDITIONING
The leg lever, lat bar and press bar can be used for an excellent cardiovascular workout. Set the
weight at the lowest setting and do as many repetitions and sets as desired. For an effective cardio-
vascular workout, your heart rate should be kept at a level between 70% and 85% of your maximum
heart rate. This is your "training zone." You can find your training zone by consulting the table below.
Training zones are listed for both unconditioned and conditioned persons, ages 20 to 85 years.
UNCONDITIONED CONDITIONED
TRAINING ZONE TRAINING ZONE
AGE (BEATS/MIN) (BEATS/MIN)
20 136-167 133-162
25 136-166 132-160
30 135-164 130-158
35 134-162 129-158
40 132-161 127,155
45 131-159 125-153
50 129-156 124-150
AGE
55
60
65
70
75
80
85
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
127-155
126-153
125-151
123-150
122-147
120-146
118_.144
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
122-149
121-147
119-145
116-144
117-142
115-146
114-139
During the first few weeks of your exercise program, keep your
heart rate near the low end of your training zone. To measure
your heart rate, stop exercising and place two fingers on your
wrist as shown. Carefully take a six-second heartbeat count.
IJ,.l&:_l.. &LA _A...I,I, L.. 4£_ &A &:--...I ...... L_---,.& .=&_ If-- ..... =--_1-- :&
i¥1!,Jltl_./ly tllg ioo!,Jit uy ig LU iiiilt, J yg!,,,ll Ilge'_lL le'_LG. _1 gl ghe'_lll_./Ig_ II
your six-second heartbeat count is 14, your heart rate is 140 beats
per minute. A six-second count is used because your heart rate
will drop rapidly after you stop exercising.) Compare your heart
rate to your training zone; If your heart rate is below your training
zone, increase the intensity of your exercise. If your heart rate is
too high, decrease the intensity of your exercise.
Begin and end every workout with 5-10 minutes of stretching or light calisthenics. Exercise with your
heart rate in your training zone for about 30 minutes. It makes no difference whether this is done in
one continuous 30-minute period, or in a few shorter periods, such as three 10-minute periods. To
maintain or improve your condition, exercise three times per week, with at least one day of rest
between workouts. After a few months, the number of workouts can be increased to 4-5 per week.
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