Conditioning Guidelines - Weslo CADENCE LX 15 User Manual

CONDITIONING GUIDELINES
14
The following guidelines will help you to plan your exer-
cise program. Remember--these are general guide-
lines only. For more detailed exercise information, ob-
tain a reputable book or consult your physician.
EXERCISEINTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving 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 recommended
heart rates for fat burning and aerobic exercise.
BPM HEART RATE TRAINING ZONES
20 30 40 50 60 70 80
To find the proper heart rate for you, first find your age
at 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 are your "training 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. (See page 9.) if your
heart rate is too high or too low, adjust the speed or in-
cline of the treadmill as needed.
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 energy. Only after
the first few minutes does your body begin to use stored
fat calories for energy. If your goal is to burn fat, adjust
the speed and incline of the treadmill until your heart
rate is near one of the lower two numbers in your train-
ing zone. It may also be helpful to set the speed control
on the console to FAT BURN to hel_15 you maintain the
proper intensity level. (See page 9.)
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increa.ses the demand
on the heartto pump blood to the mu'gcles, and on the
lungs to oxygenate the blood. For aerobic exercise, ad-
just the speed and incline of the treadmill until your
heart rate is near the higher number in your training
zone. It may also be helpful to set the speed control on
the console to AEROBIC to help you maintain the
proper intensity level. (See page 9.)
High Performance Athletic Conditioning
If your goal is high performance athletic conditioning,
set the speed control on the console to PERFOR-
MANCE to help you maintain the proper intensity level.
(See page 9.) Note: During the first few weeks of your
exercise program, keep your heart rate near the low
end of your training zone.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A Warm-up
Start each workout with 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for strenuous exercise.
Training Zone Exercise
After warming up, increase the intensity of your exer-
cise until your heart rate is in your training zone for 20
to 60 minutes. (During the first few weeks of your exer-
cise program, do not keep your heart rate in your train-
ing zone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise--never hold your breath.