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CONDITIONING GUIDELINES
The following guidelines will help you to plan your exer-
cise program. RememberÑthese are general guide-
lines. For more detailed information about exercise,
obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether you want to burn fat or strengthen your car-
diovascular system, you can tailor your exercise to
your specific goals. The key to achieving the desired
results is to exercise with the proper intensity.
Burning Fat
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 ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored fat calories for energy.
If your goal is to burn fat, set the speed control on the
console to FAT BURN to help you to 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. The proper intensity
level for aerobic exercise can be found by using your
heart rate as a guide. As you exercise, your heart rate
should be kept at a level between 70% and 85% of
your maximum possible heart rate. This is known as
your training zone. You can find your training zone in
the table at the top of this page. Training zones are
listed according to age and physical condition.
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 gradually increased
until it is near the middle of your training zone as you
exercise.
To measure your
heart rate, stop exer-
cising and place two
fingers on your wrist.
Take a six-second
heartbeat count, and
multiply the result by
ten to find your heart
rate. (A six-second
count is used because
your heart rate drops quickly when you stop exercis-
ing.) If your heart rate is too high or too low, adjust the
intensity of your exercise. In addition, set the speed
control on the console to AEROBIC to help you to
maintain the proper intensity level. (See page 8.)
WORKOUT GUIDELINES
Each workout should include three basic parts: (1) a
warm-up, (2) training zone exercise, and (3) a
cool-down.
Warming Up
Warming up prepares the body for exercise by increas-
ing 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 (see SUGGESTED STRETCHES on page 13).
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.
12
20 138-167 133-162
25 136-166 132-160
30 135-164 130-158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
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
80 120-146 115-140
85 118-144 114-139
Age
Unconditioned Conditioned
Training Zone (Beats/Min.)