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CONDITIONING
GUIDELINES
2O
The following guidelines will help you to plan YpUr:
exercise program. Remember--these
guidelines are
general In 0ature. For more detailed information about
exercise, obtain a reputable book or consult your
physician.
. WARNING:
Before beginning this or
any exercise program, consult your physician.
This is espaclally important for Individuals over
the age of 35 or individuals with pre-existing health
problems.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, you can tailor your exercise to
your specific goals. The key to achieving the desired
results is to exercise with the proper intensity.
Burning Fat
To bum fat effectively, you must exercise at a relatively
low intensity level for a sustained peded of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for ener-
gy. Only after the first few minutes of exercise does
-your boo_.begin to use stored fat calories for energy.
If your goal is to bum fat, the console's built-in Fat
Calode Monitor will help you to maintain the proper
intensity level. As you exercise, theFat Calorie Monitor
will show you when your exercise intensity is too low,
too high, or perfect for buming fat. (See HOW TO USE
THE FAT CALORIE MONITOR on page 11.)
Cardiovascular
Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be =aerobic." Aerobic exercise
is exercise that requires large amounts of oxygen for
prolonged periods of time. It increases the demand on
the head to pump blood to the muscles, and on the
lungs to oxygenate the blood. The proper intensity
level for aerobic exercise can be found by using your
pulse as a guide. As you exercise, your pulse should
be kept at a level between 70% and 85% of your maxi-
mum possible heart rate. This is known as your train-
ing zone. You can find your training zone in the table
at the top of this page. Training zones are listed
according to age and physical condition.
During the first few months of your exercise program,
keep you_ pulse near the low end of your baining zone
as you exercise. After a few months of regular exer-
cise, your pulse can be gradually increased unfitit is
near the middle of your training zone as you exercise.
Unconditioned
Conditioned
Training Zone •
Training Zone
Age I
(Beats/Min.)
(Beats/Min.)
2O
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
116-144
114-139
You can measure your pulse using the pulse sensor.
Exercise for about four minutes, and then measure
your pulse immediately. If your pulse is too high,
decrease the intensity of your exemise. If your pulse is
too low, increase the intens'dyof your exercise.
I WARNING:
The pulse sensor is not a
• medical device. Various factors, including your
movement during exercise, may affect the accura-
cy of heart rate readings. The sensor is intended
only as an exercise aid in determining heart rate
trends in general.
WORKOUT GUIDELINES
When exercising, wear loose-fitting, comfortable cloth-
ing; do not wear clothing that could become caught
in the treadmill. Always wear athletic shoes for foot
protection.
Each workout should include three basic parts: (1) a
warm-up, (2) trainingzone exercise, and (3) a cool-down.
Warming Up
Wanning up prepares the body for exercise by increas-
ing circulation, delivering more oxygen to the muscles
and raising the body temperature. Begin each workout
with 5 to 10 minutes of stretching and light exercise to
warm up (see SUGGESTED STRETCHES on page 21).
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