Conditioning Guidelines - LIFESTYLER 5.0 MPH Owner's Manual

CONDITIONING GUIDELINES
The following guidelines will help you to outline a personal fitness program. Remember that adequate
rest and good nutrition are essential to the success of any fitness program. Before beginning this or
any exercise program, consult your physician.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper
intensity level can be found using the heart rate as a 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 called your "training zone." You can find your training zone by consulting the table
below. Training zones are listed for both conditioned and unconditioned persons, according to age.
Find the column that is appropriate for you.
AGE
20
25
30
35
40
45
50
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
138.-167
136-166
135-164
134-162
132-161
131-159
129-156
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
133-162
132-160
130-158
129-156
127-155
125-153
124-150
UNCONDITIONED CONDITIONED
TRAINING ZONE TRAINING ZONE
AGE (BEATS/MIN) (BEATS/MIN)
55 127-155 122-149
60 126-153 121-147
65 125-151 119-145
70 123-150 116-144
75 122-147 117-142
80 120-146 115-146
85 118-144 114-139
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During the first few weeks of your exercise program, keep your heart rate near the low end of your
training zone. Over the course of a few months, gradually increase your heart rate until it is near the
high end of your training zone. You can find your heart rate using the pulse mode of the console.
Exercise for at least four minutes, and then measure your heart rate immediately. If your heart rate is
above your training zone, decrease the intensity of your exercise. If your heart rate is too low, increase
the intensity.
WORKOUT GUIDELINES
Each workout should consist of three basic parts: a warm-up, 20-30 minutes of training zone exercise,
and a cool-down. Warming up prepares the body for strenuous exercise by increasing circulation,
delivering more oxygen to the muscles and raising the body temperature. 5-10 minutes of stretching or
light calisthenics will provide a good warm-up. After warming up, begin exercising at a light pace. After
a few minutes, increase the intensity of your exercise to raise your heart rate to your training zone for
20-30 minutes. Always end your workouts with 5-10 minutes of stretching to cool down. This will help
to offset muscle contractions and other problems caused when you stop exercising suddenly.
To maintain or improve your condition, you must work out 2-3 times per week following the pattern
described above. A day of rest between workouts is recommended. After several months of exercise,
the number of workouts can be increased to 4-5 per week. The key to success is CONSISTENCY.