Exercise Intensity; Workout Guidelines - ProForm 650 CardioCrossTrainer User Manual

CONDITIONING GUIDELINES
The followingguidelineswill help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successfulresults.
EXERCISE INTENSITY
Whether your goal is to bum fat or to strengthenyour
cardiovascularsystem,the key to achievingthe
desired resultsis to exercise with the proper intensity.
The properintensitylevel can be found by using your
heart rate as e guide. The chart belowshows recom-
mended heart rates for fat buming, maximum fat
burning,and cardiovascular(aerobic) exercise.
165 155 145 140 130 125 H5 ,
145 138 130 125 //8 //0 103
.125 .!.20 115 //0 105 95 90 W
20 30 40 50 60 70 80
To find the properheart rate for you, first find your age
on the bottomline of the chart (ages are rounded off
to the nearest ten years). Next, find the throe numbers
above your age. The three numbers are your "training
zone."The lower two numbers are recommended
heart rates for fat burning;the highest number is the
recommendedheart rate for aerobic exercise.
Fat Burning
To bum fat effectively,you must exercise at a relative-
ly low intensitylevel for a sustained periodof time.
Dudng the first few minutesof exercise, yourbody
uses easily accessible carbohydratecelodes for ener-
gy. Only after the firstfew minutesof exercise does
your body begin to use storedfat celodes for energy.
If your goal is to bum fat, adjustthe intensityof your
exercise untilyour head rate is near the lowestnum-
ber in yourtraining zone as you exercise.
For maximum fat burning,adjust the intensityof your
exercise untilyour heart rate is near the middle num-
ber in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthenyourcardiovascularsys-
tem, your exercise must be =aerobic."Aerobicexer-
rise is activitythat requireslarge amounts of oxygen
for prolongedpedods of ttme. This Increasesthe
demand on the heart to pump bloodto the muscles,
and on the lungs to oxygenatethe blood. For aerobic
exorcise,adjust the Intensityof your exercise until
your heart rate is near the highestnumber in your
training zone as you exercise.
WORKOUT GUIDELINES
Each workout shouldincludethe following throe parts:
A warm-up, consistingof 5 to 10 minutesof stretching
and light exercise.A properwarm-up increasesyour
bodytemperature, heart rate. and circulationin prepa-
rationfor exercise.
Training zone exercise, consistingof 20 to 30 min-
utes of exeroislngwith your heart rata in yourtraining
zone. (Dudng the first few weeks of your exercise
program,do not keep your heart rate In your training
zone for longer than 20 minutes.)
A cool-down, with 5 to 10 minutesof stretching.This
will Increase the flexibility of your musclesand will
help to prevent post-exerciseproblems.
EXERCISE FREQUENCY
To maintainor improve yourcondition, complete throe
workoutseach week, with at least one day of rest
between workouts.After a few monthsof regularexer-
cise, you may complete up to fiveworkoutseach week
if desired.The key to successis to make exercise a
regularand enjoyable part of youreveryday life.
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