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CONDITIONING GUIDELINES
The following guidelines will help you to plan your exer-
cise program. Remember—these 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 the turtle symbol ( ) 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 “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. 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 your train-
ing 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
pulse near the low end of your training zone as you
exercise. After a few months of regular exercise, your
pulse can be gradually increased until it is near the mid-
dle of your training zone as you exercise. You can mea-
sure your pulse using the pulse sensor. Exercise for
about four minutes, and then measure your pulse imme-
diately. If your pulse is too high or too low, adjust the
intensity of your exercise. It may also be helpful to set
the speed control on the console halfway between the
turtle symbol ( ) and the rabbit symbol ( ) to help
you maintain the proper intensity level. (See page 8.)
Performance Training
If your goal is high performance athletic conditioning,
set the speed control on the console to the rabbit sym-
bol ( ) to help you maintain the proper intensity level
(see page 8).
WORKOUT GUIDELINES
When exercising, wear appropriate attire. Always wear
athletic shoes for foot protection. 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.
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.
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.)