LIFESTYLER 3500ps Owner's Manual page 13

.AGE
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
AGE
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
H
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
20 138-167 133-162 55 127-155 122-149
25 136-166 132-160 60 126-153 121-147
30 135-164 130-158 65 125-151 119-!45
35 134-162 129-156 70 123-150 118=144
40 132-161 127-155 75 122-147 117-142
45 131-159 125-153 80 120-146 115-140
50 129-156 124-150 85 118-144 114-139
During the first few weeks of your exercise program, you should 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
reaches the high end of your Training Zone. As your condition improves, a greater work load will be
required in order to raise your heart rate to your Training Zone.
You can measure your heart rate and find the proper level of exercise intensity using the electronic
monitor (see the ELECTRONIC MONITOR OPERATION GUIDE). Set the monitor for 4 minutes. Press
the "START/STOP" key and exercise at a comfortable pace until the 4 minutes are elapsed. Measure
your heart rate immediately using the Pulse function. If your heart rate is below your Training Zone,
increase your level of exertion. If your heart rate is too high, reduce your level of exertion.
WORKOUT PATTERN
Each workout should consist of the following 5 basic stages: 1. At rest, 2. Warming up, 3. Training
Zone exercise, 4. Cooling down, 5. At rest.
Warming up is an important part of every workout. Warming up prepares the body for more strenuous
exercise by increasing circulation, delivering more oxygen to the muscles, and raising body
temperature. This can be done by stretching for 5-10 minutes prior to exercising.
After warmingup, begin exercising at a low intensity level for a few minutes. Then increase the
intensity to raise your heart rate to your Training Zone for a period of 20-30 minutes.
Cooling down after vigorous exercise is important in aiding circulation and preventing soreness. 5-10
minutes of Stretching or light exercise will provide an adequate cool-down.
EXERCISE FREQUENCY
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 numberof workouts can be increase to 4-5 per week. The key to a successful program is
REGULAR exercise.
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