Conditioning Guidelines - ProForm 975S User Manual

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.
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.
WHY EXERCISE?
Exercise has proven essential for good health and
general weU-being. Regular participation in a well-
rounded exerc_e program results in a stronger and
more efficient heart, improved respiratory function,
increased stamina and endurance, better weight man-
agement and body fat control, increased ability to deal
with stress, and greater self-esteem and confidence.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important
to exercise with the proper !ntensity. 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 e level between 70% and
85% of your maximum heart ate 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.
AGE
20
25
30
35
40
45
50
55
60
65
70
75
80
85
TRAINING ZONE (BEATS/MIN.)
UNCONDITIONEI3
138-167
136-166
135-164
134-162
132-161
131-159
129-156
127-155
126-153
125-151
123-150
122-147
120-146
118-144
CONDmONED
133-162
132-160
130-158
129-156
127-155
125-153
124-150
122-149
121-147
119-145
118-144
117-142
115-140
114--139
To measure your heart rate, use the pulse sensor in
the handlebar. You can also measure your pulse by
placing two fingers
on your wrist. Stop
exercising and
take a six-second
heartbeat count.
Multiply the result
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
exercisingsuddenly. Stretching for increased flexibi ity
• is.ofteri m0s_._ffe_'e:;during this phase;,This phase"
_ll_Li!d Iba_;e _,bL_ relaxed-and comfortabiy tired.
To maintain or improve your condition, complete 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. 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 everyday life.
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