Sears PRO-FORM Air Walker User Manual page 9

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 thls orany exercise
program, consult your physiclan. This Is espe-
cially important for Indlvlduals over the age of 35
or Indlvlduals wlth pre.exlstlng health problems.
WHY EXERCISE?
Exercise has proven essential for good health and
general well-being. Regular padidpation in a well-
rounded exercise program helps to develop a stronger
and more efficient head, improved respiratory function,
increased stamina and endurance, better weight man-
agement and body fat control, increased ability to deaf
with stress, and greater self-esteem and confidence.
EXERCISE INTENSITY
To maximize the benefits of exemising, it is important
to ex'emise with the proper intensity. The proper inten-
sity level can be found by using your head rate as e
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. Training zones are
listed according to age and physical condition.
TRAINING ZONE (BEATS I MIN.)
AGE UNCONDITIONED CONDITIONED
20 138-167 133-162
25 136-166 132-160
30 135-164 130--158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
50 129-156 124-150
55 127-155 122-149
60 126-153 121-147
65 125-151 119-145
70 123--150 118-144
75 122-147 117-142
80 120-146 115-140
85 118-144 114-139
During the first few months of your exercise program,
keep your heart rate near the low end of your training
zone as you exemise. 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.
To measure your heart rate, stop exercising and place
two fingers on your wrist. Take a six-second heartbeat
count, and multiply _e re.suit by ten to find your heart
rate. (A six-second count is used because your heart
rate drops quickly
when you stop
exercising.) 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.
WORKOUT GUIDELINES
A well-rounded workout includes the following three
phases:
A warm-up phase, lasting 5 to 10 minutes. Begin with
slow, controlled stretches, and progress to more rhyth-
mic stretches. This will increase the body temperature,
heart rate, and circulation in preparation for strenuous
exercise.
A cardiovascular phase, including 20 to 30 minutes
of exercising with your heart rate in your training zone.
A cool-down phase, consisting of 5 to 10 minutes of
stretching. Thorough stretching offsets muscle con-
tractions and other problems caused when you stop
exercising suddenly. Stretching for increased flexibility
is often most effective during this phase. This phase
should leave you relaxed and comfortably tired.
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workout_. After a few months of regular exer-
cise, you may Complete up to five workouts each
week, if desired. Find the best time of day for your
workouts, and then stick with it.
Remember, the key to success is to make exercise a
regular and enjoyable part of your evenjday life.
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