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CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex-
emise program. For more detailed exercise informa-
tion, obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to bum fat or to strengthen your
cardiovascular system, the key to achieving the de-
sired resultsis to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chad below shows recom-
mended heart rates for fat burning and aerobic exer-
cise.
HEART RATE TRAINING ZONE
= r_ ...... ..
C70
80 =_ _ r •
(,80 r•
To find the proper heart rate for you, first find your age
on the left side of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers to
the right of your age. The three numbers are your
"training zone." The lower two numbers are recom-
mended heart rates for fat burning; the higher number
is the recommended heart rate for aerobic exercise.
Fat Burning
To bum fat effectively, 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 bum 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 helpfulto set the speed
control on the console to FAT BURN to help you main-
tain the proper intensitylevel. (See page 9.)
Aerobic Exercise
Ifyour goal is to strengthen your cardiovascularsys-
tem, your exercise must be "aerobic." Aerobic exercise
is activity that requires large amounts ofoxygen for
prolonged pedods of time. This increasesthe demand
on the heart to pump bloodto the muscles,and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the speed and incline ofthe treadmill untilyour
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 melnteln the
proper intensity level. (See page 9.)
High Performance Athletic Conditioning
If your goal is high performance athletic conditioning,
set the speed controlon the console to PERFOR-
MANCE to help you maintain the proper intensity level.
(See page 9.) Note: During the first few weeks of yo_Jr
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 wdst
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 yourheart
rate is too high or too low, adjust the speed or incline
of the treadmill accordingly.
WORKOUT GUIDELINES
A well-rounded workout includesthe following three
important pads:
A Warm-up
Start each workout with 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for exercise.
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