Monitoring Your Intensity - Nautilus T514 Owner's Manual

eXercise And fitness Guidelines

MonItorInG your IntensIty

When you are doing cardiovascular workouts, it is important that you work at the appropriate intensities when you are
first starting out. it is also important that you workout at a variety of intensities after you have built a fitness base.
Research in recent years has indicated that one of the best ways to monitor your cardiovascular intensity is to pay close
attention to how you are feeling when you workout. most individuals can do a very good job of choosing the correct
intensities if they simply categorize how they feel into one of four intensity "zones."
these zones could be described the following ways:
• Easy
Zone 1 • warm-up
• Cool-down
• Challenging, but comfortable
Zone 2
• Steady endurance pace
• Challenging, and slightly uncomfortable
Zone 3 • Race pace
• Borderline out of breath
• Breathless
Zone 4 • Not maximum, but winded
• Can't keep the pace for very long
When you are first starting out, you should exclusively work in the Zone 1 and Zone 2 intensities. After a few weeks,
you can occasionally incorporate Zone 3 and Zone 4 intensities for short periods of time. Remember, when you begin to
incorporate Zone 3 and Zone 4 intensities, you will find that you will likely have to drop down to Zone 1 intensities shortly
thereafter as brief recovery periods.
For variety, you can spend a little bit of time in each of the four Zones during one workout, and then spend your time in
just one Zone during the next workout.
Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and anyone unaware of their current medical
condition should also avoid Zone 3 and Zone 4 without prior clearance from their doctor.
these Zones can be translated into target heart rate numbers if your home fitness product has a grip or telemetric heart
rate counter. Research has shown the best way to do this is not to establish heart rate numbers based upon age, but
rather based upon how you feel.
f g

Itness uIdelInes