Conditioning Guidelines; Exercise Intensity; Workout Guidelines - Sears Pro-Form 735CS User Manual

CONDITIONING GUIDELINES
WARNING:
or any exercise program, coseult your phycl-
clan. This Is sopeclally irrd=ortant for Indlvldtv
als over _ age of 35 or Individuals with pre-
existing health problems.
The pulse sensor is not a medical dmlce,
Various factors, Including your movement,
rnay clfect the ancma_ of heart rste rsedlng_
11re=m_or Is Intended o_ u an e_ aid
In detemdnlng hsoft rsto trsnds In general.
The followingguidelineswill help you to plan your ex-
ercise program Remember--these are general guide-
lines only For more detailed exercise mformabon, ob-
tain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthenyour
cardiovascularsystem, the key to achieving the
desired results is to exemlse 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 burningand aerobic exercise.
HEART RATE TRAINING ZONES
I EROBIC 165 155 t48 140 130 t25 115
MAX FAT BURN 145 138 t30 125 118 110 103
FAT BURN 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 bottomof the chart (ages are roundedoff to
the nearest ten years). Next, findthe 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 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 intensitylevel 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 storedfat calones for energy. If your goal
is to burn fat, adjust the speed and inclineof the tread-
mill untilyour heart rate is near the lowest number in
your trainingzone.
For maximum fat burning, adjust the speed and incline
of the treadmdl untilyour heart rate is near the middle
number in your trainingzone.
Aerobic Exercise
If your goal is to strengthenyour cardiovascularsys-
tem, your exercise must be "aerobic" Aerobicexercise
is acbwty that requires large amounts of oxygen for
prolonged periodsof time This increasesthe 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 mchneof the treadmill untilyour
heart rate is near the h_ghestnumber m yourtraining
zone
WORKOUT GUIDELINES
Each workout should includethe following three parts:
A Warm-up--Start each workout with 5 to 10 minutes
of stretchingand light exercise. A proper warm-up m-
creases your body temperature, heart rate and circula-
tion in preparationfor exercme
Training Zone Exercise--After warming up, increase
the intensityof 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 workoutwith 5 to 10 min-
utes of stretchingto cool down. This will increasethe
flexibility of your muscles and wdl 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 demred.
The key to success is to make exercise a regular and
enjoyable part of your everyday life.
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