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14
CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. For more detailed exercise informa-
tion, obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the desired
results is to exercise with the proper intensity. The prop-
er intensity level can be found by using your heart rate
as a guide. The chart below shows recommended heart
rates for fat burning and aerobic exercise.
To find the proper heart rate for you, first find your age
at the bottom of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers at the
top of 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
recommended heart rate for aerobic exercise.
Fat Burning
T
o burn fat ef
fectively, you must exercise at a relatively
low intensity level for a sustained period of time. During
the first few minutes of exercise, your body uses easily
accessible
carbohydrate calories
for energy. Only after
the first few minutes does your body begin to use
stored
fat calories
for energy. If your goal is to burn fat,
adjust the speed and incline of the treadmill until your
heart rate is near one of the lower two numbers in your
training zone. It may also be helpful to set the speed
control on the console to FAT BURN to help you main-
tain the proper intensity level. (See page 9.)
Aerobic Exercise
I
f your goal is to strengthen your cardiovascular sys-
t
em, your exercise must be “aerobic.” Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the speed and incline of the treadmill until your
heart rate is near the highest number in your training
zone. It may also be helpful to set the speed control
on the console to AEROBIC to help you maintain the
proper intensity level. (See page 9.)
High Performance Athletic Conditioning
If your goal is high performance athletic conditioning,
set the speed control on the console to PERFOR-
MANCE to help you maintain the proper intensity
level. (See page 9.) Note: During the first few weeks
of your exercise program, keep your heart rate near
the low end of your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop exer-
cising and place two
fingers on your wrist
as shown. Take a
six-second heartbeat
count, and multiply
the result by ten to
find your heart rate.
(A
six-second count is used because your heart rate
drops quickly when you stop exercising.) If your heart
rate is too high or too low, adjust the speed or incline
of the treadmill accordingly.
WORKOUT GUIDELINES
A well-rounded workout includes the following three
important parts:
A
W
arm-up
Start each workout with 5 to 10 minutes of stretching
and light exercise (see SUGGESTED STRETCHES
on page 15). A proper warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
WARNING: Before beginning
this or any exercise program, consult your
p
hysician. This is especially important for
individuals over the age of 35 or individuals
with pre-existing health problems.