Conditioning Guidelines - Weider ULTRAFORCE XT 70032 Owner's Manual

CONDITIONING GUIDELINES
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. l
UNCONDITIONED CONDITIONED
TRAINING ZONE TRAINING ZONE
(BEATSMIN) (BEATSMIN)
[o mam |
'UNCONDITIONED CONDITIONED
TRAINING ZONE TRAINING ZONE
(BEATS/MIN) (BEATS/MIN)
o| — 438467
ES неш
| д0 122-147 "Б 117-142
| 50 | i 118-144 114-439
134-162 Р
127-155
129-156 124-150
During the first few weeks of your exercise program, you should keep your heart rate.néar 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 your condition improves, a greater workload will be required in order to
1 t
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 а 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
our heart rate. Compare your heart rate to your Training
».€one, If your heart rate is foo low, increase your level of
d ui If your heart rate is too high, decrease your level of
exertion. "T
WORKOUT PATTERN
Each workout should consist of 5 basic parts: 1. AT REST, 2.
WARMING-UP, 3. TRAINING 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 done by stretching for 5-10 minutes prior to exercising.
After warming up, begin exercising at a 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.