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EXERCISE GUIDELINES
C5"6"'?)$0"&$/"6'H$&&'5"&7'<8)'48'7&%/'<8)#'"a"#-$6"'
7#8?#%*:'S8#'0"4%$&"0'"a"#-$6"'$/18#*%4$8/>'8+4%$/'%'
#"7)4%+&"'+88F'8#'-8/6)&4'<8)#'75<6$-$%/:'A"*"*+"#>'
7#87"#'/)4#$4$8/'%/0'%0"=)%4"'#"64'%#"'"66"/4$%&'18#'
6)--"661)&'#"6)&46:'
EXERCISE INTENSITY
35"45"#'<8)#'?8%&'$6'48'+)#/'1%4'8#'48'64#"/?45"/'<8)#'
-%#0$89%6-)&%#'6<64"*>'"a"#-$6$/?'%4'45"'7#87"#'$/4"/e
6$4<'$6'45"'F"<'48'%-5$"9$/?'#"6)&46:'T8)'-%/')6"'<8)#'
5"%#4'#%4"'%6'%'?)$0"'48'1$/0'45"'7#87"#'$/4"/6$4<'&"9"&:'
C5"'-5%#4'+"&8H'658H6'#"-8**"/0"0'5"%#4'#%4"6'18#'
1%4'+)#/$/?'%/0'%"#8+$-'"a"#-$6":
C8'1$/0'45"'7#87"#'$/4"/6$4<'&"9"&>'1$/0'<8)#'%?"'%4'45"'
+8448*'81'45"'-5%#4'.%?"6'%#"'#8)/0"0'811'48'45"'/"%#e
"64'4"/'<"%#62:'C5"'45#""'/)*+"#6'&$64"0'%+89"'<8)#'
%?"'0"1$/"'<8)#'g4#%$/$/?'J8/":h'C5"'&8H"64'/)*+"#'$6'
45"'5"%#4'#%4"'18#'1%4'+)#/$/?>'45"'*$00&"'/)*+"#'$6'45"'
5"%#4'#%4"'18#'*%a$*)*'1%4'+)#/$/?>'%/0'45"'5$?5"64'
/)*+"#'$6'45"'5"%#4'#%4"'18#'%"#8+$-'"a"#-$6":
Burning FatjC8'+)#/'1%4'"11"-4$9"&<>'<8)'*)64'"a"#e
-$6"'%4'%'&8H'$/4"/6$4<'&"9"&'18#'%'6)64%$/"0'7"#$80'81'
4$*":',)#$/?'45"'1$#64'1"H'*$/)4"6'81'"a"#-$6">'<8)#'
+80<')6"6'-%#+85<0#%4"'-%&8#$"6'18#'"/"#?<:'@/&<'%14"#'
45"'1$#64'1"H'*$/)4"6'81'"a"#-$6"'08"6'<8)#'+80<'+"?$/'
48')6"'648#"0'1%4'-%&8#$"6'18#'"/"#?<:';1'<8)#'?8%&'$6'48'
+)#/'1%4>'%0_)64'45"'$/4"/6$4<'81'<8)#'"a"#-$6"')/4$&'<8)#'
5"%#4'#%4"'$6'/"%#'45"'&8H"64'/)*+"#'$/'<8)#'4#%$/$/?'
J8/":'S8#'*%a$*)*'1%4'+)#/$/?>'"a"#-$6"'H$45'<8)#'
5"%#4'#%4"'/"%#'45"'*$00&"'/)*+"#'$/'<8)#'4#%$/$/?'
J8/":
Aerobic Exercisej;1'<8)#'?8%&'$6'48'64#"/?45"/'<8)#'
-%#0$89%6-)&%#'6<64"*>'<8)'*)64'7"#18#*'%"#8+$-'
"a"#-$6">'H5$-5'$6'%-4$9$4<'45%4'#"=)$#"6'&%#?"'%*8)/46'
81'8a<?"/'18#'7#8&8/?"0'7"#$806'81'4$*":'S8#'%"#8+$-'
"a"#-$6">'%0_)64'45"'$/4"/6$4<'81'<8)#'"a"#-$6"')/4$&'<8)#'
5"%#4'#%4"'$6'/"%#'45"'5$?5"64'/)*+"#'$/'<8)#'4#%$/$/?'
J8/":'
WORKOUT GUIDELINES
Warming Upj!4%#4'H$45'W'48'Y`'*$/)4"6'81'64#"4-5e
$/?'%/0'&$?54'"a"#-$6":'D'H%#*e)7'$/-#"%6"6'<8)#'+80<'
4"*7"#%4)#">'5"%#4'#%4">'%/0'-$#-)&%4$8/'$/'7#"7%#%4$8/'
18#'"a"#-$6":'
Training Zone ExercisejLa"#-$6"'18#'O`'48'Q`'*$/e
)4"6'H$45'<8)#'5"%#4'#%4"'$/'<8)#'4#%$/$/?'J8/":'.,)#$/?'
45"'1$#64'1"H'H""F6'81'<8)#'"a"#-$6"'7#8?#%*>'08'/84'
F""7'<8)#'5"%#4'#%4"'$/'<8)#'4#%$/$/?'J8/"'18#'&8/?"#'
45%/'O`'*$/)4"6:2'R#"%45"'#"?)&%#&<'%/0'0""7&<'%6'<8)'
"a"#-$6"'i'/"9"#'58&0'<8)#'+#"%45:'
Cooling DownjS$/$65'H$45'W'48'Y`'*$/)4"6'81'64#"4-5e
$/?:'!4#"4-5$/?'$/-#"%6"6'45"'1&"a$+$&$4<'81'<8)#'*)6-&"6'
%/0'5"&76'48'7#"9"/4'7864e"a"#-$6"'7#8+&"*6:
EXERCISE FREQUENCY
C8'*%$/4%$/'8#'$*7#89"'<8)#'-8/0$4$8/>'-8*7&"4"'45#""'
H8#F8)46'"%-5'H""F>'H$45'%4'&"%64'8/"'0%<'81'#"64'
+"4H""/'H8#F8)46:'D14"#'%'1"H'*8/456'81'#"?)&%#'"a"#e
-$6">'<8)'*%<'-8*7&"4"')7'48'1$9"'H8#F8)46'"%-5'H""F>'
$1'0"6$#"0:'A"*"*+"#>'45"'F"<'48'6)--"66'$6'48'*%F"'
"a"#-$6"'%'#"?)&%#'%/0'"/_8<%+&"'7%#4'81'<8)#'"9"#<0%<'
&$1":
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.