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CONDITIONING
GUIDELINES
_WARNING:
thl,
or any exercise program, commit your physl-
chart.This is especla|ly Inq_tant
for fndlv|du-
sis over the age of 35 or Individuals with pre-
existing health problems.
The pulse sensor Is not • medical device.
Various factom, Indudlng your movement,
may affeot the accuracy of heart rate readings.
The mmsor Is Intended only as an _xetclse aid
In detemdnlng hemt Nd_ tren_
in generaL
The following guidelineswill help you to plan your ex-
ercise program. Remember--these are general guide-
lines only. For more detailed exemlse information, ob-
tain a reputable book or consult your physic=an.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthenyour
cardiovascularsystem, the key to achievingthe
desired results is to exercise w_th 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
AEROBI_
165
155
t45
140
130
I_2'5
115
MAX
FAT BURN
145
138
130
125
118
110
103
FAT BURN
125
t20
115
110
105
95
90
Age
20
30
40
50
60
70
80
To find the proper heart rate for you, firstfind your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, findthe three numbers
above your age. The three numbers define your "train-
mg zone." The lower two numbers are recommended
heart rates for fat burmng;the higher number is the
recommended heart rate for aerobic exercise.
To measure your heart rate during exercise, use the
pulse sensor on the console. If your heart rate is too
high or too low, adjust the speed and Inclineof the
treadmill
Fat Burning
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained periodof hme.
During the firstfew minutes of exercise, your body
uses easily accessiblecarbohydrate calories for en-
ergy. Only after the first few minutesdoes your body
begin to use storedfat calories for energy. If your goal
is to burn fat, adjustthe speed and recline of the tread-
mill unhlyour heart rate is near the lowest number m
yourtraining zone.
For maximum fat burning, adjust the speed and Inchne
of the treadmill unhl your heart rate is near the middle
number in your training zone.
Aerobic Exercise
If your goal is to strengthenyour cardiovascularsys-
tem, your exercise must be =aerob=o." Aerob=cexercise
is activity that requires large amountsof oxygen for
prolonged penods of time Th_sincreasesthe demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adiust the speed and inchneof the treadmill untilyour
heart rate _snear the h_ghestnumber m your traimng
zone.
WORKOUT GUIDELINES
Each workout shouk:l i nclude the followingthree parts'
A Warm-up--Start each workoutwith 5 to 10 minutes
of stretchingand light exercise. A proper warm-up in-
creases your body temperature, head rate and circula-
tion in preparationfor exercise.
Training Zone Exercise--After warming up, increase
the intensityof your exercise unhl your pulse iS m your
training zone for 20 to 60 minutes (During the firstfew
weeks of your exercise program, do not keep your
pulse in your tralnm9 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 stretchingto cool down. This will increase the
flexibdltyof your muscles and will help prevent post-ex-
ercise problems.
Exercise Frequency
To maintain or improveyour condition,completethree
workouts each week, with at least one day of rest be-
tween workouts.After a few months, you may com-
plete up to five workoutseach week if desired.
The key to success is to make exercise a regularand
enjoyable part of your everyday life.
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