Conditioning Guidelines - LIFESTYLER Expance 550 User Manual

CONDITIONING GUIDELINES
14
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The following guidelines will help you to plan your ex-
ercise program. Remember--these are general guide-
lines only. For more detailed exercise information, ob-
tain a reputable hook or consult your physician.
EXERCISE INTENSITY
Whether your goal is to bum fat or to strengthen your•
cardiovascular system, the key to achieving the de-
sired results Is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chadbelow shows recom-
mended heart ratesfor fat burning and aerobic exer-
cise. ('['his chart is also found on the console.)
20 30"" 40 50 "'69 70
b,p.m.
HEART RATE TRAINING ZONES
"80 AGE
AEROBIC
MAX. FAT
FATBURN
To find the proper heart rate for you, first find your age
at the top of chart (ages are rounded off to the nearest
ten years). Next, find the three numbers below your
age. The three numbers are your "training zone." The
lower two numbers are recommended heart rates for
fat buming; the higher number is the recommended
heart rate for aerobic exercise.
Fat Burning
To bum fat effectively, you must exercise at a relatively
low intensity level for a sustained pednd 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 bum fat,
adjust the speed and incline of the treadmill until your
heart rate is near one of the lower two numbers in your
training zone. It may also be helpful to set the speed
control on the console to FAT BURN to help you maln-
taln the proper Intensity level. (See page 9.)
.o.
Aerobic Exercise
ff your goal is to strengthen your cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exercise
is activi.tythat requires large amounts of oxygen for
prolonged pednds of time. This Increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate _e blood. For aerobic exercise,
adjust the speed and incline of the treadmill until your
heart rate is near the highest 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 condition'mg,
Set the epe_l 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 you_r training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop ex-
ercising and place
two fingers on
your wdst as
shown. Take a six-
second heartbeat
count, and 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 or too low, adjust the speed or in-
dine of the treadmill accordingly.
WORKOUT GUIDELINES
A well-rounded workout includes the following three
important parts:
A Warm-up
Start each workout by warming up for 5 to 10 minutes.
Begin with slow, controUed stretches, and progress to
more rhythmic stretches to increase your body temper-
ature, heart rate, and circulation In preparation for
strenuous exercise.