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18
CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. For more detailed exercise informa-
tion, 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
proper intensity level can be found by using your heart
rate as a guide. The chart below shows recommended
heart rates for fat burning and aerobic exercise.
To find the proper heart rate for you, first find your age
at the top of the chart (ages are rounded off to the near-
est ten years). Next, find the three numbers below your
age. The three numbers are your “training zone.” The
lower two numbers are recommended heart rates for
fat burning; the highest number is the recommended
heart rate for aerobic exercise.
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 and incline of the treadmill until your
heart rate is near one of the lower two numbers in your
training zone. It may also be helpful to set the speed
control on the console to FAT BURN to help you main-
tain the proper intensity level. (See page 9.)
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys
-
tem, your exercise must be “aerobic.” 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 and incline of the treadmill until your
heart rate is near the highest number in your training
zone. It may also be helpful to set the speed control on
the console to AEROBIC to help you maintain the
proper intensity level. (See page 9.)
High Performance Athletic Conditioning
If your goal is high performance athletic conditioning,
set the speed control on the console to PERFOR
-
MANCE to help you maintain the proper intensity level.
(See page 9.) Note: During the first few weeks of your
exercise program, keep your heart rate near the low
end of your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop ex-
ercising and place
two fingers on your
wrist as shown.
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 exercising.) If your
heart rate is too high or too low, adjust the speed or in-
cline of the treadmill accordingly.
USING THE HAND WEIGHTS
The included hand weights let you add upper body
exercise to your workouts. As you walk on the tread-
mill, hold the 1-lb. weights at your sides or press the
weights above your head. To increase the intensity of
your exercise, use the 2-lb. or 3-lb. weights.
WARNING:
Use the hand weights only at walking speeds.
Using weights and not holding the handrails may
compromise your ability to maintain your balance.
Exercises using weights should be attempted only
by experienced users.
WARNING: Before beginning
this or any exercise program, consult your
physician. This is especially important for in-
dividuals over the age of 35 or individuals
with pre-existing health problems.