Conditioning Guidelines; Exercise Intensity; Workout Guidelines - LIFESTYLER C760 Owner's 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.
WARNING: Before beginning this or any exercise
program, consult your physician, This is especially
important for persons over the age of 35 or
persons with pre-existing health problems,
EXERCISE INTENSITY
To maximize the benefits of exemising, it is impodant
to exercise with the proper intensity. The proper
intensity level can be found by using your heart rate as
a guide. For effective aerobic exercise, your heart rate
should be maintained at a level between 70% and 65%
of your maximum heart rate as you exercise. This is
known as your training zone.
You can find your training zone in the table below.
Training zones are listed for both unconditioned and
conditioned persons according to ag_.
AGE
20
25
30
35
40
45
60
65
60
65
70
75
80
85
UNCONDITIONED
TRAINING ZONE
(BEATSIMIN
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
CONDITIONED
TRAINING ZONE
(BEATS/MIN
133-162
132-160
130-158
129-156
127-155
125-153
124-150
122-149
12%147
119-145
118-144
117-142
115-140
114-139
During the first few months of your exercise program,
keep your heart rate near the tow end of your training
zone as you exercise. After a few months, your heart
rate can be increased gradually until it is near the mid-
dle of your training zone as you exercise.
To measure
your heart
rate, stop
exercising and
place two
fingers on
your wrist.
Take a six-
second
heartbeat
count, and
multiply the result by 10 to find your heart rate. For
example, if your six-second heartbeat count is 14, your
heart rate is 140 beats per minute. (A six-second count
is used because your heart rate will drop rapidly when
you stop exercising.) Adjust the intensity of your
exercise until your heart rate is at the proper level.
WORKOUT GUIDELINES
Each workout should consist of three basic pads: a
warm-up, 20 to 30 minutes of training zone exercise,
and a cooFdown.
Warming up prepares the body for exercise by
increasing circulation, delivering more oxy-gen to the
muscles and raising the body temperature. Begin each
workout with 5 to 10 minutes of stretching and light
exercise to warm up. Then, increase the intensity of
your exercise to raise your heart rate to your training
zone for 20 to 30 minutes. Breathe regu-larly and
deeply as you exercise-never hold your breath.
Finish each workout with 5 to 10 minutes of stretching
to cool down. This will increase the flexibility of the
muscles, and reduce soreness and other post-exercise
problems.
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
exercise, you may complete up to five workouts each
week, if desired. The key to success is to make exer-
cise a regular and enjoyable part of your everyday life.
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