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CONDITIONING GUIDELINES
12
The following guidelines will help you to plan your exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
kWARNING: Before beginning this or any exercise program, consult your physician.
This Is especially Important for Individuals over the age of 35 or individuals with pre-existing
health problems.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper
intensity level can be found by using your heart rate as a guide. For effective aerobic exercise, your
heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you
exercise. This is known as your training zone. You can find your training zone in the table below.
AGE
20
25
30
35
40
45
50
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
138-167
136-166
135-164
134-162
132-161
131-159
129-156
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
133-162
132-160
130-158
129-156
127-155
125-153
124-150
AGE
55
6O
65
70
75
60
85
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
127-155
126-153
125-151
123-150
122-147
120-146
118-144
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
122-149
121-147
119-145
118-144
117-142
115-140
114-139
During the first few months of your exercise program, keep your heart rate near the low end of your
training zone as you exercise. After a few months of regular exercise, your heart rate can be increased
gradually until it is near the middle of your training zone as you exercise. You can measure your heart
rate using the pulse mode of the console. Exercise for at least four minutes, and then measure your
heart rate immediately. If your heart rate is too high, decrease the intensity of your exercise. If your
heart rate is too low, increase the intensity of your exercise.
kWARNING: The pulse earclip is not a medical device. Various factors, Including your
movement during exercise, may affect the accuracy of heart rate readings. The earcllp Is Intend-
ed only as an exercise aid In determining heart rate trends In general.
WORKOUT GUIDELINES
Each workout should consist of three basic pads: a warm-up, 20 to 30 minutes of training zone exercise,
and a cool-down. Warming up prepares the body for exercise by increasing circulation, delivering more
oxygen to the muscles and raising the body temperature. Begin each workout with 5 to 10 minutes of
stretching and light exercise to warm up. Then, increase the intensity of your exercise to raise your heart
rate to your training zone for 20 to 30 minutes. Breathe regularly and deeply as you exercise--never
hold your breath. Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase
the flexibility of your muscles as well as help to decrease soreness and other post-exercise problems.
To maintain or improve your condition, complete three workouts each week, with at least one day of rest
between workouts. After a few months of regular exercise, you may complete up to five workouts each
week, if desired. The key to success is CONSISTENCY.