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CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
I WARNING: ..,or. beginning this or
any exercise program, consult your physician.
This Is aspeclally Important for Individuals over
the age of 35 or Individuals with pre-exlotlng
health problems.
EXERCISEINTENSITY
To maximize the benefits of exercising, it is important
to exercise with the proper intensity. The proper inten-
sity level can be found by using your .heart rate as a
guide. For effective aerobic exercise, your heart rata
should be maintained at a level between 70% and
85% of your maximum heart rata as you exemise.
This is known as your training zone. You can find your
training zone in the table below.
UNCONDmONED CONDITIONED
TRAINING ZONE TRAINING ZONE
AGE (BEATS/MIN) (BEATS/MIN)
20 138-167 133-162
25 136-166 132-160
• 30 135-164 136-158
35 134-162 129-156
40 132-161 127-155
45 131-159 126.153
50 129-156 124-150
55 127-155 122-149
60 126.153 121-147
65 125-151 119-145
70 123-150 118-144
75 122-147 117-142
80 120-146 116.140
85 118-144 114-139
During the firstfew 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 usingthe pulse
sensor on the console. Exercise for at least four min-
utss, 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.
A WARNING: _,. pulse sensor Is not a
medical device. Various factors, including your
movement during exercise, may affect the accura-
cy of heart rate readings. The sensor Is Intended
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 raisingthe body tempera-
ture. 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 exemise--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,plan three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each week,
if desired.
The key to success is to make exercise a regular and
enjoyable part of your everyday life.
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