Exercise Guidelines - Pro-Form whirlwind DUAL ACTION User Manual

EXERCISE GUIDELINES
The following guidelineswill help you to plan your
exercise program. Remember that proper nutdtion and
adequate rest are essential for successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascularsystem, the key to achieving the
desired resultsis 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, maximum fat bum-
ing, and cardiovascular(aerobic) exercise.
PULSE TRAINING ZONES
AGE 20 30 40 50 60 70 80
MAX 165 155 145 140 130 125 115
bpm 145 138 130 125 118 110 103
MIN 125 120 115 110 105 95 90
To find the proper heart rate for you, first find your age
on the chart above (ages are rounded off to the near-
est ten years). Next, find the three numbers below your
age; the three numbers are your _training zone." The
lowest number is the recommended heart rate for fat
burning;the middle number is the recommended heart
rate for maximum fat burning;and the highest number
is the heart rate for aerobic exercise.
Fat Burning
To burn fat effectively,you must exercise at a relative-
ly low intensitylevel for a sustained periodof time.
During the first few minutes of exercise, your body
uses easily accessible carbohydratecalories for ener-
gy. Only after the first few minutesof exercise does
your body begin to use stored fat calories for energy. If
your goal is to bum fat, adjust the intensity of your
exercise until your heart rate is near the lowest num-
ber or the middle number in your training zone as you
exercise.
Aerobic Exercise
If your goal is to strengthenyour cardiovascularsys-
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 bloodto the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the intensity of your exercise untilyour heart
rate is near the highest number in your training zone.
WORKOUT GUIDELINES
Each workout should include the followingthree parts:
A warm-up, consistingof 5 to 10 minutes of stretching
and light exercise. A proper warm-up increasesyour
body temperature, heart rate, and circulationin prepa-
rationfor exercise.
Training zone exercise, consistingof 20 to 30 min-
utes of exercisingwith your heart rate in your training
zone. (During the first few weeks of your exercise pro-
gram, do not keep your heart rate in your training
zone for longer than 20 minutes.)
A cool-down, with 5 to 10 minutes of stretching. This
will increase the flexibilityof your muscles and will
help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improveyour condition,plan three work-
outs each week, with at least one day of rest between
workouts.After a few months of regular exercise, you
may complete up to five workouts each week, if
desired. The key to success is make exercise a regu-
lar and enjoyable part of your everyday life.
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