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10
700 Tm Owner’s Manual
Workout guidelines
G
ood health is an exercise in common sense.
The Surgeon General released a new study in 2001, The Surgeon General’s Call To
Action To Prevent and Decrease Overweight and Obesity. It indicates that 61% of
American adults are either overweight or obese. The story states that overweight
increases the risk of health problems, such as heart disease, certain types of cancer,
type 2 diabetes, etc. It further points out that overweight needs to be regarded prima-
rily as a Health rather than as an Appearance issue.
The Surgeon General’s Healthy weight advice for consumers is:
1. Aim for a healthy weight: Find your Body Mass Index (BMI) on the chart below.
2. Be active: Keep physically active to balance the calories you consume.
3. Eat well: Select sensible portion sizes.
Heart rate is an important key to your exercise.
The Surgeon General also released a report on physical activity and health. This report
definitively stated that exercise and fitness are beneficial for a person’s health and rede-
fined that exercise is a key component of disease prevention and healthier living.
Medical research has shown us that there is an amount of exercise, which is enough to
condition the cardio respiratory system and the muscles of the body. This amount of
exercise is between 60% and 85% of your maximum heart rate measured during a
training session. This range allows enough exercise to achieve fitness, but not an exces-
sive amount to cause injury. Your heart rate is an excellent indicator of the amount of
29 31 34 36 39 41 43 46 48 51 53 56 58 60
27 29 31 34 36 38 40 43 45 47 49 52 54 56
25 27 29 31 34 36 38 40 42 44 46 48 50 52
23 25 27 29 31 33 35 37 39 41 43 45 47 49
22 24 26 27 29 31 33 35 37 38 40 42 44 46
21 22 24 26 28 29 31 33 34 36 38 40 41 43
19 21 23 24 26 27 29 31 32 34 36 37 39 40
18 20 21 23 24 26 27 29 30 32 34 35 37 38
17 19 20 22 23 24 26 27 29 30 32 33 35 36
16 18 19 20 22 23 24 26 27 28 30 31 33 34
15 17 18 19 21 22 23 24 26 27 28 30 31 32
15 16 17 18 20 21 22 23 24 26 27 28 29 30
14 15 16 17 19 20 21 22 23 24 25 27 28 29
13 14 15 17 18 19 20 21 22 23 24 25 26 28
120 130 140 150 160 170 180 190 200 210 220 230 240 250
4’6
4’8
4’10
5’0
5’2
5’4
5’6
5’8
5’10
6’0
6’2
6’4
6’6
6’8
BMI = (weight (lb) ÷ height
2
(in)) x 703
Weight in Pounds
Healthy Weight Overweight Obese
Note: This chart is for adults (aged 20 years and older).
Height in Feet and Inches
700tmOM 8/24/06 11:15 AM Page 12