Sears PRO-FORM CROSSWALK plus Owner's Manual page 12

CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
WARNING:
Before beginning this or
any exercise program, consult your physician.
This is especially Important for Individuals over
the age of 35 or Individuals with pre-exlsUng
health problems.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important
to exercise with the proper intensity. The proper inten-
sity level can be found by using your heart rate as a
guide. For effective aerobic exercise, your heart rate
should be maintained at a level between 70% and
85% of your maximum heart rate as you exercise.
This is known as your training zone. You can find your
training zone in the table below.
AGE
20
25
30
35
40
45
5O
55
6O
65
7O
75
80
85
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
CONDITIONED
TRAINING ZONE
138-167
136-166
135-164
134-162
132-161
131-159
129-156
127-155
125-153
125-151
123-150
122-147
120-146
118-144
(BEATS/MIN)
133-162
132-160
130-158
129-156
127-155
125-153
124-150
122-149
121-147
119445
118-144
117-142
115-140
114-139
During the first few months of your exercise program,
keep your heart rate near the low end of your training
zone as you exercise. After a few months of regular
exercise, your heart rate can be increased gradually
until it is near the middle of your training zone as you
exercise.
You can measure your heart rate using the pulse
mode of the console. Exercise for at least four min-
utes, and then measure your heart rate immediately.
If your heart rate is too high, decrease the intensity of
your exercise. If your heart rate is too low, increase
the intensity of your exercise.
'_A.=
WARNING:
The pulse sensor Is not a
medical device. Various factors, Including your
movement during exercise, may affect the accura-
cy of heart rate readings. The sensor is Intended
only as an exercise aid in determining heart rate
trends in general.
WORKOUT GUIDELINES
Each workout should consist of three basic parts: a
warm-up, 20 to 30 minutes of training zone exercise,
and a cool-down. Warming up prepares the body for
exercise by increasing circulation, delivering more
oxygen to the muscles and raising the body tempera-
ture. Begin each workout with 5 to 10 minutes of
stretching and light exercise io warm up. Then,
increase the intensity of your exercise to raise your
heart rate to your training zone for 20 to 30 minutes.
Breathe regularly and deeply as you exercise--never
hold your breath. Finish each workout with 5 to 10
minutes of stretching to cool down. This will increase
the flexibility of your muscles as well as help to
decrease soreness and other post-exercise problems.
To maintain or improve your condition, plan three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete 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.
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