The Exercise Program*
[.= coNsuLT YOUR PHYSICIAN BEFORE PARTICIPATING IN THiS OR ANY SI
"_ TRAINING PROGRAM
i1_ ........ I i I I f t .... hi I iii II I I II II ........... _ _ I [I II II r r _ ......................... i i i i i iii i .........................
The tnfon'naiion contained herein is designed to guide you in a program of exercise. Since each person L_different in age, weight,
and overaJlfitness, each musttailor thett program to the=rown needs, The PRiM E FIT"rMTRP.J_OMtLLwith its MONITOR (No, 2),.
wfde speed t_ge, and easily adlu=able lncltne willsimplify attainment of thiSgoal..
In any program of exemise, maxtmu .m1physicalbenefit will be _allzed only when exertion 0c.F_JtS:Howeve_ the oM iidage "No'
pain, No giln" It NOT true In terms of simpm ¢ardiovasoJlat training. Your pu[ie r_e IS a good Indicator of exertion, The PRIME i
FIT"r_TREADMILL allows you tO €ontinuously monitor your pulse rate and thus tailor your training program to suit your level of
fitness.
To begin, first determine at what level of fitness you are, We strongly urge that You involve your physician In this bulo d_.L_fon,
Then find _ur age group In Uie age ¢o!umn of the tratnlng chad(belOW) and _ad across the chart to the fight to find the ap-
propriate pulse rate tangs for you.use these numbers to set the pulse tatgeL_of your MONITOR,
t/_jt0u begin to use your PRIME FtT'P'.TRE,_DMILL work at the lower end of your targetpulse range. AS you progress you will
hat you will need to walk or log faster or increase the ingle of the TREAOMILL in on:letto st.ly|n the pulse rmlgeyou have
¢liosln. Thll it your body's way of telling you thiityour fitness _ increasing. As this o_curs you may begin to wo_ _ the higher
er_ ofyour pulse range. If you started in t_e "Low F_ness" tralnlng program, you may mcrease your pulse rate i little eaCh week
after the fir= monthurttilyou a_ WO_!ng in the deslrad ta.,get __ise _t e _nge toe your age or_cKet.
What ever yo.ur gercetved fitness level, unless ,.youare already runn[ngseveral miles daily, plan to start your progr&m Slowly.=Set
the PRIM E FITTMTREADMILL at the level position and tram for only a short petlod a few mtnutes eve_ other day for the firsttwo
weeks, Every week add = few minutes to the total minutes tratned per day until you are traming tot at least twenty minutes per
session,
Since the MONITOR will calculate tile number of _lodes used, you may decide to wed< Outuntil at least two hundred Caiodss '
dt'tavebeen used rather than _lying on time. As your fitness improves, you may wish to Vain five days a week; work out three
ays, re= one day, work out two days, rest one day, repeat..
Each training session should consist of:
I A warm up pedod of from five to ten minutes of Stretching and cailsthentcs and a minute of rel_ed walking at a stow pace.
Target pulse rate exercise.
3. A €ool down pedod of from one to two minutes of slow, relaxed walking and some gentle str=ching,
Training Chart*
AGE
12-I5
16 - 20
21 - 25
26 - 30
31 - 35
36 - 40
41 - 45
46 - 50
5i - 55
56 - 60
61 - 65
LOW FITNESS
TRAINING
125- 135
....................... ........ i'IIGH =iTNESS....1
HiGH FITNESS CARDIOVASCULAR
TRAINING TRAINING
150-170
145-!65
i45-160
135-155
135-155
130-150
125-i45
125-140
120-i35
115-i30
120- 130
115- 125
115- 120
110- 120
110-115
105- ii5
100- 110
95- 105
90- 105
85- 100
i30- 150
125- 145
i 20- 145
120- t35
115- 135
115 - 130
i 10 - i25
i05 + 125
105- 120
100- 115
"EXi_le program lad _&rtirting chart band on S,harkey, _ian J_, 1064. Physiolo_ of F;tnesi, 2rid ed., Human Kinedc= Publishers, In_, Cheapen, li.
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