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14
CONDITIONING GUIDELINES
The following guidelines will help you to plan your exer-
cise program. RememberÑthese are general guide-
lines only. For more detailed exercise information,
obtain 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 desired
results is to exercise with the proper intensity. The prop-
er intensity level can be found by using your heart rate
as a guide. To find the proper heart rate for you, first
find your age at the top of the chart below (ages are
rounded off to the nearest ten years). Next, find the two
numbers below your age. The two numbers are your
Òtraining zone.Ó
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 of the treadmill until your heart rate is near
the low end of your training zone. It may also be helpful
to set the speed control on the console to FAT BURN to
help you maintain the proper intensity level. (See page 8.)
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be Òaerobic.Ó 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 of the treadmill until your heart rate is
near the middle of your training zone. It may also be
helpful to set the speed control on the console to AER-
OBIC to help you maintain the proper intensity level.
High Performance Athletic Conditioning
If your goal is high performance athletic conditioning, set
the speed control on the console to PERFORMANCE to
help you maintain the proper intensity level. Note: During
the first few weeks of your exercise program, keep your
heart rate near the low end of your training zone.
To measure your heart rate during exercise, use the
pulse sensor on the console. If your heart rate is too
high or too low, adjust the speed of the treadmill as
needed.
WORKOUT GUIDELINES
Each workout should include the following three parts:
Warming Up
Start each workout with 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for exercise.
Training Zone Exercise
After warming up, increase the intensity of your exer-
cise until your pulse is in your training zone for 20 to 60
minutes. (During the first few weeks of your exercise
program, do not keep your pulse in your training zone
for longer than 20 minutes.) Breathe regularly and
deeply as you exerciseÑnever hold your breath.
Cool-down
Finish each workout with 5 to 10 minutes of stretching
to cool down. This will increase the flexibility of your
muscles and will help prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months, you may com-
plete 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.
WARNING: 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.
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.