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CONDiTIONINGGUiDELINES ....
The followingguidelines will help you to plan your ex-
emise program. Remember--these are general guide-
lines. For more detailed informationabout exercise,
obtain a reputable book or consultyour physician.
EXERCISE INTENSITY
Whether you want to bum fat, strengthen your cardio-
vascular system, or increase your athletic perfor-
mance, you can tailor your exercise to your specific
goals. The key to achieving the desired resultsisto ex-
"ercise with the proper intensity.
Burning Fat
To bum fat effectively, you must exercise at a relatively
low intensitylevel for a sustained period of time.
During the firstfew minutes of exemise, your body
uses easily accessible carbohydrate calories for en-
ergy. Only after the firstfew minutes of exercise does
your body begin to use stored fatca/odes for energy.
If your goal isto bum fat, adjust the speed and incline
ofthe treadmill until the FAT BURN indicator is lit. (See
TRAINING ZONE MONITOR on pages 12 and 13.)
Aerobic Exercise
If your goal isto strengthen yourcardiovascular sys-
tam, your exercise must be "aerobic."Aerobic exercise
isactivity that requires large amountsof 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. The proper intensity
level for aerobic exercise can be found by using your
pulse as a guide. As you exercise, your pulse should
be kept at a level between 70% and 85% of your maxi-
mum possible heart rate. This is known as yourtrain-
ing zone. You can find your trainingzone in the table
at the top ofthis page. Training zones are listed ac-
cording to age and physical condition.
22 During the first few months of yourexercise program
Training Zone (Beats/MIn.)
Age Unconditioned
20 138-167
25 136-166
30 136-164
35 134-162
40 132-161
45 131-159
50 129-156
55 127-155
60 126-153
65 125-151
70 123-150
75 122-147
80 120-146
85 118-144
Conditioned
133-162
132o160
130-158
129-156
127-155
125-153
: 124-150
122-149
121-147
119-145
118-144
117-142
115-140
114-139
keep your pulse near the low end of your training zone
as you exercise. After a few months of regular exer-
cise, your pulse can be gradually increased until itis
near the middle of yourtraining zone as you exercise.
You can measure your pulse using the pulse sensor.
Exercise for aboutfour minutes, and then measure
your pulse immediately. Ifyour pulse is too high or too
low, adjustthe intensityofyour exercise. It may also
he helpful to adjustthe speed and incline of the tread-
milluntilthe AEROBIC indicatoris lit. (Sea TRAINING
ZONE MONITOR on pages 12 and 13.)
Performance Training
Ifyour goal is highperformance athletic conditioning,
adjustthe speed and incline ofthe treadmill until the
PERFORMANCE indicatoris lit. (See TRAINING
ZONE MONITOR on pages 12 and 13.)
WORKOUT GUIDELINES
Each workout should includethree pads: (1) a warm-
up, (2) training zone exercise, and (3) a cool-down.
Warm-up
Warming up prepares the bodyfor exercise by increas-
ingcirculation,deliveringmore oxygen to the muscles
and raisingthe bodytemperature. Begin each workout
with 5 to 10 minutes of stretchingand light exercise to
warm up (see SUGGESTED STRETCHES on page 23).