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EXERCISE GUIDELINES
G'%(%&?,#9%*#+%(&H#**&'%*/&<1,&$1&/*)+&<1,"&%b%"0#(%&
/"1?")-4&C1"&9%$)#*%9&%b%"0#(%&#+31"-)$#1+>&1.$)#+&)&
"%/,$).*%&.11E&1"&01+(,*$&<1,"&/'<(#0#)+4&A%-%-.%">&
/"1/%"&+,$"#$#1+&)+9&)9%=,)$%&"%($&)"%&%((%+$#)*&31"&
(,00%((3,*&"%(,*$(4&
EXERCISE INTENSITY
!'%$'%"&<1,"&?1)*&#(&$1&.,"+&3)$&1"&$1&($"%+?$'%+&<1,"&
0)"9#12)(0,*)"&(<($%->&%b%"0#(#+?&)$&$'%&/"1/%"&#+$%+c
(#$<&#(&$'%&E%<&$1&)0'#%2#+?&"%(,*$(4&S1,&0)+&,(%&<1,"&
'%)"$&")$%&)(&)&?,#9%&$1&3#+9&$'%&/"1/%"&#+$%+(#$<&*%2%*4&
G'%&0')"$&.%*1H&('1H(&"%01--%+9%9&'%)"$&")$%(&31"&
3)$&.,"+#+?&)+9&)%"1.#0&%b%"0#(%4
G1&3#+9&$'%&/"1/%"&#+$%+(#$<&*%2%*>&3#+9&<1,"&)?%&)$&$'%&
.1$$1-&13&$'%&0')"$&8)?%(&)"%&"1,+9%9&133&$1&$'%&+%)"c
%($&$%+&<%)"(:4&G'%&$'"%%&+,-.%"(&*#($%9&).12%&<1,"&
)?%&9%3#+%&<1,"&h$")#+#+?&J1+%4i&G'%&*1H%($&+,-.%"&#(&
$'%&'%)"$&")$%&31"&3)$&.,"+#+?>&$'%&-#99*%&+,-.%"&#(&$'%&
'%)"$&")$%&31"&-)b#-,-&3)$&.,"+#+?>&)+9&$'%&'#?'%($&
+,-.%"&#(&$'%&'%)"$&")$%&31"&)%"1.#0&%b%"0#(%4
Burning FatkG1&.,"+&3)$&%33%0$#2%*<>&<1,&-,($&%b%"c
0#(%&)$&)&*1H&#+$%+(#$<&*%2%*&31"&)&(,($)#+%9&/%"#19&13&
$#-%4&7,"#+?&$'%&3#"($&3%H&-#+,$%(&13&%b%"0#(%>&<1,"&
.19<&,(%(&0)".1'<9")$%&0)*1"#%(&31"&%+%"?<4&B+*<&)3$%"&
$'%&3#"($&3%H&-#+,$%(&13&%b%"0#(%&91%(&<1,"&.19<&.%?#+&
$1&,(%&($1"%9&3)$&0)*1"#%(&31"&%+%"?<4&;3&<1,"&?1)*&#(&$1&
.,"+&3)$>&)9^,($&$'%&#+$%+(#$<&13&<1,"&%b%"0#(%&,+$#*&<1,"&
'%)"$&")$%&#(&+%)"&$'%&*1H%($&+,-.%"&#+&<1,"&$")#+#+?&
J1+%4&C1"&-)b#-,-&3)$&.,"+#+?>&%b%"0#(%&H#$'&<1,"&
'%)"$&")$%&+%)"&$'%&-#99*%&+,-.%"&#+&<1,"&$")#+#+?&
J1+%4
Aerobic Exercisek;3&<1,"&?1)*&#(&$1&($"%+?$'%+&<1,"&
0)"9#12)(0,*)"&(<($%->&<1,&-,($&/%"31"-&)%"1.#0&
%b%"0#(%>&H'#0'&#(&)0$#2#$<&$')$&"%=,#"%(&*)"?%&)-1,+$(&
13&1b<?%+&31"&/"1*1+?%9&/%"#19(&13&$#-%4&C1"&)%"1.#0&
%b%"0#(%>&)9^,($&$'%&#+$%+(#$<&13&<1,"&%b%"0#(%&,+$#*&<1,"&
'%)"$&")$%&#(&+%)"&$'%&'#?'%($&+,-.%"&#+&<1,"&$")#+#+?&
J1+%4&
WORKOUT GUIDELINES
Warming Upk5$)"$&H#$'&V&$1&Z]&-#+,$%(&13&($"%$0'c
#+?&)+9&*#?'$&%b%"0#(%4&K&H)"-c,/&#+0"%)(%(&<1,"&.19<&
$%-/%")$,"%>&'%)"$&")$%>&)+9&0#"0,*)$#1+&#+&/"%/)")$#1+&
31"&%b%"0#(%4&
Training Zone ExercisekMb%"0#(%&31"&O]&$1&Q]&-#+c
,$%(&H#$'&<1,"&'%)"$&")$%&#+&<1,"&$")#+#+?&J1+%4&87,"#+?&
$'%&3#"($&3%H&H%%E(&13&<1,"&%b%"0#(%&/"1?")->&91&+1$&
E%%/&<1,"&'%)"$&")$%&#+&<1,"&$")#+#+?&J1+%&31"&*1+?%"&
$')+&O]&-#+,$%(4:&R"%)$'%&"%?,*)"*<&)+9&9%%/*<&)(&<1,&
%b%"0#(%&k+%2%"&'1*9&<1,"&."%)$'4&
Cooling DownkC#+#('&H#$'&V&$1&Z]&-#+,$%(&13&($"%$0'c
#+?4&5$"%$0'#+?&#+0"%)(%(&$'%&3*%b#.#*#$<&13&<1,"&-,(0*%(&
)+9&'%*/(&$1&/"%2%+$&/1($c%b%"0#(%&/"1.*%-(4
EXERCISE FREQUENCY
G1&-)#+$)#+&1"&#-/"12%&<1,"&01+9#$#1+>&01-/*%$%&$'"%%&
H1"E1,$(&%)0'&H%%E>&H#$'&)$&*%)($&1+%&9)<&13&"%($&
.%$H%%+&H1"E1,$(4&K3$%"&)&3%H&-1+$'(&13&"%?,*)"&%b%"c
0#(%>&<1,&-)<&01-/*%$%&,/&$1&3#2%&H1"E1,$(&%)0'&H%%E>&
#3&9%(#"%94&A%-%-.%">&$'%&E%<&$1&(,00%((&#(&$1&-)E%&
%b%"0#(%&)&"%?,*)"&)+9&%+^1<).*%&/)"$&13&<1,"&%2%"<9)<&
*#3%4
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.