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CONDITIONING GUIDELINES
The following general guidelines will help you to plan
your exemise program. Remember that proper nutri-
tion and adequate rest are essential for successful
results.
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EXERCISE INTENSITY
Whether your goal is to bum fator strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat bumlng, maximum fat bum-
ing, and cardiovascular (aerobic) exercise.
BPM HEART RATE TRAINING ZONES
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To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, look above your age and
find the three numbers in light grey boxes. The three
numbers are your "training zone." The lowest number
is the recommended heart rate for fat burning; the
middle number is the recommended heart rate for
maximum fat burning; the highest number is the rec-
ommended heart rate for aerobic exf_mise.
Fat Burning
To bum fat effectively, you must exercise at a relative-
ly low intensity level fop a sustained pedod of time.
During the first few minutesof exercise, your body
uses easily accessible carbohydrate calodes for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored fat calodes for energy. If
your goal is to bum fat, adjust your pace until your
heart rate is near the lowest number in your training
zone as you exercise. It ma_;also be helpful to set the
collar at the front of the resistance cylinder to level 1,
2, 3, or 4..
For maximum fat burning, adjust your pace untilyour,
heart rate is near the middle number in your training
zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, 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 your pace until your heart rate is near the high-
est number in your training zone. It may also be help-
ful to set the collar at the front of the resistance cylin-
der to level 5, 6, 7, or 8.
Strength Training
To strengthen and tone your muscles, you must exer-
cise your muscles at a moderate to high percentage of
their capacity. Set the collar at the front of the resis-
tance cylinder to level 9, 10, 11, or 12.
HOW TO MEASURE YOUR HEART RATE
8
To measure
your heart rate,
first exercise
for at least four
minutes. Then,
stop exercising
and place two
fingers on your
wrist as
shown, Take a
six-second
heartbeat
count, and
multiplythe result by 10 to find your heart rate. For
example, if your six-second heartbeat count is 14,
your heart rate is 140 beats per minute. (A six-second
count is used because your heart rate will drop rapidly
when you stop exercising.)
Adjust the intensity of your exercise until your heart
rate is at the desired level. You can adjust the intensity
of your exercise by.adjusting the resistance or by
changing your pace.