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14
CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. Remember—these are general guide-
lines only. For more detailed exercise information, ob-
tain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the de-
sired 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 burning and aerobic exer-
cise. (This chart is also found on the console.)
To find the proper heart rate for you, first find your age
at the bottom of chart (ages are rounded off to the
nearest ten years). Next, find the three numbers above
your age. The three numbers are your “training zone.”
The bottom two numbers are recommended heart
rates for fat burning; the top number is the recom-
mended heart rate for aerobic exercise.
To measure your heart rate during exercise, use the
pulse sensor on the console. (See page 9.) If your
heart rate is too high or too low, adjust the speed or in-
cline of the treadmill until your heart rate is at the
proper level.
Fat Burning
To burn 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 burn fat,
adjust the speed and incline of the treadmill until your
heart rate is near the first or second number in your
training zone. It may also be helpful to set the speed
control on the console to FAT BURN to help you main-
tain the proper intensity level. (See page 9.)
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 the speed and incline of the treadmill until your
heart rate is near the last number in your training zone.
It may also be helpful to set the speed control on the
console to AEROBIC to help you maintain the proper
intensity level. (See page 9.)
High Performance Athletic Conditioning
If your goal is high performance athletic conditioning,
set the speed control on the console to PERFOR-
MANCE to help you maintain the proper intensity level.
(See page 9.) Note: During the first few weeks of your
exercise program, keep your heart rate near the low
end of your training zone.
WORKOUT GUIDELINES
A well-rounded workout includes three phases:
Warm-up
Start each workout by warming up for 5 to 10 minutes.
Begin with slow, controlled stretches, and progress to
more rhythmic stretches to increase the body tempera-
ture, heart rate, and circulation in preparation for stren-
uous exercise. Stretching also guards against muscle,
tendon and ligament sprains.
WARNING: Before beginning
this or any exercise program, consult your
physician. This is especially important for in-
dividuals over the age of 35 or individuals
with pre-existing health problems.
The pulse sensor is not a medical device.
Various factors, including your movement,
may affect the accuracy of heart rate readings.
The sensor is intended only as an exercise aid
in determining heart rate trends in general.
HEART RATE TRAINING ZONES
NIVEAUX D’ENTRAINEMENT PAR RAPPORT AU RYTHME CARDIAQUE
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SERVICE À LA CLIENTELE
Performance
Aerobic
Fat Burn