Table of Contents
Advertisement
CONDITIONING
GUIDELINES
, WARN!NG
;Be!ore
b eg,_ning this
or any exermse program_iconsult your physi-i:
clan. This is_esp_ciany impo_ant forindividu
_
a s over the ag_ of 35 or in(_iv duals With pre_: i
existing heaith;pr0blems._
:::;_.;;;
;.
_.
:.i :;i
:
;;::_i!_!,:,_i_i_!i:!:;:
?:
_:::
:_%,:i
:"....
Various faCto_'s_i_cluding y_u_movement,
_:
may affect the accuracy of head: rate readings.
The sensor is intended oniy as an exercise aid
in determining: heart rate trert_
in general
The following guidelines will help you to plan your ex-
ercise program. Remember--these
are general guide-
lines only. For more detailed exercise infqrmation_ ob-
tain a reputable book or consult your physician.
EXERCISE
INTENSITY
Whether your goat is to burn 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
125
120
115
110
105
95
90
Age 20
30
40
50
60
70
80
To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded 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
heart rate for aerobic exercise.
To measure your heart rate during exercise, use the
pulse sensor. If your heart rate is too high or too low,
adjust the speed and incline of the treadmill.
Fat Burning
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate
calories for en-
ergy. Only after the first few minutes does your body
begin to use stored fat calories for energy. If your goal
is to burn fat, adjust the speed and incline of the tread-
mill until your heart rate 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-
tem, your exercise must be "aerobic." Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged 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 exercise,
adjust the speed and incline of the treadmill until 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 circula-
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 wilt 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-
tween 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
enjoyable part of your everyday life.
22
Advertisement
Table of Contents
