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EXERCISE GUIDELINES
>0"1"'=)$<"&$2"1'?$&&'0"&3'94)'/4'3&%2'94)#'"a"#-$1"'
3#4=#%*7'Q4#'<"/%$&"<'"a"#-$1"'$264#*%/$42;'4+/%$2'%'
#"3)/%+&"'+44\'4#'-421)&/'94)#'3091$-$%27'E"*"*+"#;'
3#43"#'2)/#$/$42'%2<'%<":)%/"'#"1/'%#"'"11"2/$%&'64#'
1)--"116)&'#"1)&/17'
EXERCISE INTENSITY
.0"/0"#'94)#'=4%&'$1'/4'+)#2'6%/'4#'/4'1/#"2=/0"2'94)#'
-%#<$45%1-)&%#'191/"*;'"a"#-$1$2='%/'/0"'3#43"#'$2/"2e
1$/9'$1'/0"'\"9'/4'%-0$"5$2='#"1)&/17'R4)'-%2')1"'94)#'
0"%#/'#%/"'%1'%'=)$<"'/4'6$2<'/0"'3#43"#'$2/"21$/9'&"5"&7'
>0"'-0%#/'+"&4?'104?1'#"-4**"2<"<'0"%#/'#%/"1'64#'
6%/'+)#2$2='%2<'%"#4+$-'"a"#-$1"7
>4'6$2<'/0"'3#43"#'$2/"21$/9'&"5"&;'6$2<'94)#'%="'%/'/0"'
+4//4*'46'/0"'-0%#/'@%="1'%#"'#4)2<"<'466'/4'/0"'2"%#e
"1/'/"2'9"%#1A7'>0"'/0#""'2)*+"#1'&$1/"<'%+45"'94)#'
%="'<"6$2"'94)#'g/#%$2$2='C42"7h'>0"'&4?"1/'2)*+"#'$1'
/0"'0"%#/'#%/"'64#'6%/'+)#2$2=;'/0"'*$<<&"'2)*+"#'$1'/0"'
0"%#/'#%/"'64#'*%a$*)*'6%/'+)#2$2=;'%2<'/0"'0$=0"1/'
2)*+"#'$1'/0"'0"%#/'#%/"'64#'%"#4+$-'"a"#-$1"7
Burning Fatl>4'+)#2'6%/'"66"-/$5"&9;'94)'*)1/'"a"#e
-$1"'%/'%'&4?'$2/"21$/9'&"5"&'64#'%'1)1/%$2"<'3"#$4<'46'
/$*"7',)#$2='/0"'6$#1/'6"?'*$2)/"1'46'"a"#-$1";'94)#'
+4<9')1"1'-%#+409<#%/"'-%&4#$"1'64#'"2"#=97'M2&9'%6/"#'
/0"'6$#1/'6"?'*$2)/"1'46'"a"#-$1"'<4"1'94)#'+4<9'+"=$2'
/4')1"'1/4#"<'6%/'-%&4#$"1'64#'"2"#=97'86'94)#'=4%&'$1'/4'
+)#2'6%/;'%<])1/'/0"'$2/"21$/9'46'94)#'"a"#-$1"')2/$&'94)#'
0"%#/'#%/"'$1'2"%#'/0"'&4?"1/'2)*+"#'$2'94)#'/#%$2$2='
C42"7'Q4#'*%a$*)*'6%/'+)#2$2=;'"a"#-$1"'?$/0'94)#'
0"%#/'#%/"'2"%#'/0"'*$<<&"'2)*+"#'$2'94)#'/#%$2$2='
C42"7
Aerobic Exercisel86'94)#'=4%&'$1'/4'1/#"2=/0"2'94)#'
-%#<$45%1-)&%#'191/"*;'94)'*)1/'3"#64#*'%"#4+$-'
"a"#-$1";'?0$-0'$1'%-/$5$/9'/0%/'#":)$#"1'&%#="'%*4)2/1'
46'4a9="2'64#'3#4&42="<'3"#$4<1'46'/$*"7'Q4#'%"#4+$-'
"a"#-$1";'%<])1/'/0"'$2/"21$/9'46'94)#'"a"#-$1"')2/$&'94)#'
0"%#/'#%/"'$1'2"%#'/0"'0$=0"1/'2)*+"#'$2'94)#'/#%$2$2='
C42"7'
WORKOUT GUIDELINES
Warming Upl!/%#/'?$/0'U'/4'W['*$2)/"1'46'1/#"/-0e
$2='%2<'&$=0/'"a"#-$1"7'D'?%#*e)3'$2-#"%1"1'94)#'+4<9'
/"*3"#%/)#";'0"%#/'#%/";'%2<'-$#-)&%/$42'$2'3#"3%#%/$42'
64#'"a"#-$1"7'
Training Zone ExerciselGa"#-$1"'64#'L['/4'O['*$2e
)/"1'?$/0'94)#'0"%#/'#%/"'$2'94)#'/#%$2$2='C42"7'@,)#$2='
/0"'6$#1/'6"?'?""\1'46'94)#'"a"#-$1"'3#4=#%*;'<4'24/'
\""3'94)#'0"%#/'#%/"'$2'94)#'/#%$2$2='C42"'64#'&42="#'
/0%2'L['*$2)/"17A'P#"%/0"'#"=)&%#&9'%2<'<""3&9'%1'94)'
"a"#-$1"'i'2"5"#'04&<'94)#'+#"%/07'
Cooling DownlQ$2$10'?$/0'U'/4'W['*$2)/"1'46'1/#"/-0e
$2=7'!/#"/-0$2='$2-#"%1"1'/0"'6&"a$+$&$/9'46'94)#'*)1-&"1'
%2<'0"&31'/4'3#"5"2/'341/e"a"#-$1"'3#4+&"*17
EXERCISE FREQUENCY
>4'*%$2/%$2'4#'$*3#45"'94)#'-42<$/$42;'-4*3&"/"'/0#""'
?4#\4)/1'"%-0'?""\;'?$/0'%/'&"%1/'42"'<%9'46'#"1/'
+"/?""2'?4#\4)/17'D6/"#'%'6"?'*42/01'46'#"=)&%#'"a"#e
-$1";'94)'*%9'-4*3&"/"')3'/4'6$5"'?4#\4)/1'"%-0'?""\;'
$6'<"1$#"<7'E"*"*+"#;'/0"'\"9'/4'1)--"11'$1'/4'*%\"'
"a"#-$1"'%'#"=)&%#'%2<'"2]49%+&"'3%#/'46'94)#'"5"#9<%9'
&$6"7
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
The heart rate monitor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The heart rate monitor is
intended only as an exercise aid in determin-
ing heart rate trends in general.