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22
The following guidelines will help you to plan your
exercise program. Remember--these guidelines are
general in nature. For more detailed information about
exercise, obtain a reputable book or consult your
physician.
EXERCISE INTENSITY
Whether you want to bum fat or to strengthen your car-
diovescular 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 bum fat effectively, you must exercise at a relatively
low Intensity level for a sustained pedod of time.
Dudng 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 bum fat, the console's built-in Fat
Calode Monitor will help you to malntaln the proper
Intensity level. As you exercise, the Fat Calode Monitor
will show you when your exercise Intensity is too low,
too hlgh, or perfect for bumlng faL (See HOW TO USE
THE FAT CALORIE MONITOR on page 12.)
Cardiovascular 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 pedods of time. Aerobic exercise Increases
the demand on the heart to pump blood to the mus-
cles, and on the lungs to oxygenate the blood. The
proper intensity level for aerobic exercise can be found
byusing your pulse as a guide. As you exemlse, your
pulse should be kept at a level between 70% and 85%
of your maximum poss_le heart rate. This is known as
your training zone. You can find your training zone in
Unconditioned Conditioned
Training Zone Training Zone
Age (Beats/Min.) (Beats/Min.)
,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
80 120-146 116-140
85 116-144 114-139
the table above. Training zones are listed according to
age and physical condition.
Dudng 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 exer-
cise, your pulse can be gradually increased until itis
near the middle ofyour training zone as you exercise.
You can measure your pulse using the pulse sensor.
Exercise for about four minutes, and then measure
your pulse immediately. Ifyour pulse is too high,
decrease the Intensity of your exercise. If your pulse Is
too low, increase the intensity of your exercise.
WORKOUT GUIDELINES
When exercising, wear Ioose-f_ng, comfortable doth-
in{]. Do not wear clothing that could become
caught In the treadmill. Always wear athletic shoes
for foot protection.
Each workout should Include three basic pads: (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, delivedng more oxygen to the muscles
and raisingthe body temperature. Begin each workout
with 5 to 10 minutes of stretching and light exercise to
warm up (see SUGGESTED STRETCHES on page 23).
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