Pro-Form 860 User Manual page 25

CONDITIONING GUIDELINES
WARN ING: Before
beginning
this
or any exercise program, consult your physi-
cian. This is especially important for individu-
als over the age of 35 or individuals with pre-
existing health problems.
The pulse sensor is not a medical device.
Various factors, including your movement,
may affect the accuracy of heart rate readings.
The sensor is intended only as an exercise aid
in determining heart rate trends in general.
The followmg guidelines will help you to plan your ex-
ercnse program For more detatled exerctse informa-
tion, obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achLewng 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 bummg and aerobic exercise
HEART RATE TRAINING ZONES
I AEROBIC 165 f55 145 140 130 125 115
MAX FAT BURN 145 138 130 125 118 110 103
FAT BURN 125 120 115 tl0 105 95 90
Age 20 30 40 50 60 70 B0
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 burn=rig, the higher number is the
recommended heart rate for aerobnc exercise
To measure your heart rate dunng exercise, use the
pulse sensor If your heart rate ts 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 mhnutes does your body
begin to use stored fat calorTes for energy If your goal
is to burn fat, adjust the speed and mchne of the tread-
mill until your heart rate is near the lowest number un
your training zone
For max=mum fat burning, adjust the speed and mchne
of the treadmdl until your heart rate ts near the muddle
number tn your training zone
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be "aerobtc" Aerobic exerctse
=s activity that requires large amounts of oxygen for
prolonged penods of time Thns increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood For aerobLc exercuse,
adjust the speed and incline of the treadmill untd your
heart rate nsnear the highest number rn your tratn=ng
zone
WORKOUT GUIDELINES
Each workout should include the followtng three parts
A Warm-up--Start each workout wtth 5 to 10 minutes
of stretching and light exerctse A proper warm-up in-
creases your body temperature, heart rate and c_rcula-
thoR in preparation for exercise.
Training Zone Exercise--After warming up, increase
the intensuty of your exercnse untit your pulse usm your
training zone for 20 to 60 minutes (During the first few
weeks of your exercise program, do not keep your
pulse m 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 will increase the
flexibility of your muscles and will help prevent post-ex-
ercise problems
EXERCISE FREQUENCY
To maintain or improve your condntnon, complete three
workouts each week, wuth at least one day of rest be-
tween workouts After a few months, you may com-
plete up to five workouts each week if desared
The key to success is to make exercise a regular and
enjoyable part of your everyday life
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