29
EXERCISE GUIDELINES
=0"1"'L)$J"&$2"1'K$&&'0"&3'N4)'/4'3&%2'N4)#'"c"#-$1"'
3#4L#%*7'@4#'J"/%$&"J'"c"#-$1"'$264#*%/$42V'4+/%$2'%'
#"3)/%+&"'+44T'4#'-421)&/'N4)#'30N1$-$%27'P"*"*+"#V'
3#43"#'2)/#$/$42'%2J'%J"b)%/"'#"1/'%#"'"11"2/$%&'64#'
1)--"116)&'#"1)&/17'
EXERCISE INTENSITY
.0"/0"#'N4)#'L4%&'$1'/4'+)#2'6%/'4#'/4'1/#"2L/0"2'N4)#'
-%#J$45%1-)&%#'1N1/"*V'"c"#-$1$2L'%/'/0"'3#43"#'$2/"2:
1$/N'$1'/0"'T"N'/4'%-0$"5$2L'#"1)&/17'Z4)'-%2')1"'N4)#'
0"%#/'#%/"'%1'%'L)$J"'/4'6$2J'/0"'3#43"#'$2/"21$/N'&"5"&7'
=0"'-0%#/'+"&4K'104K1'#"-4**"2J"J'0"%#/'#%/"1'64#'
6%/'+)#2$2L'%2J'%"#4+$-'"c"#-$1"7
=4'6$2J'/0"'3#43"#'$2/"21$/N'&"5"&V'6$2J'N4)#'%L"'%/'/0"'
+4//4*'46'/0"'-0%#/'B%L"1'%#"'#4)2J"J'466'/4'/0"'2"%#:
"1/'/"2'N"%#1G7'=0"'/0#""'2)*+"#1'&$1/"J'%+45"'N4)#'
%L"'J"6$2"'N4)#'e/#%$2$2L'O42"7f'=0"'&4K"1/'2)*+"#'$1'
/0"'0"%#/'#%/"'64#'6%/'+)#2$2LV'/0"'*$JJ&"'2)*+"#'$1'/0"'
0"%#/'#%/"'64#'*%c$*)*'6%/'+)#2$2LV'%2J'/0"'0$L0"1/'
2)*+"#'$1'/0"'0"%#/'#%/"'64#'%"#4+$-'"c"#-$1"7
Burning Fatg=4'+)#2'6%/'"66"-/$5"&NV'N4)'*)1/'"c"#:
-$1"'%/'%'&4K'$2/"21$/N'&"5"&'64#'%'1)1/%$2"J'3"#$4J'46'
/$*"7',)#$2L'/0"'6$#1/'6"K'*$2)/"1'46'"c"#-$1"V'N4)#'
+4JN')1"1'-%#+40NJ#%/"'-%&4#$"1'64#'"2"#LN7'82&N'%6/"#'
/0"'6$#1/'6"K'*$2)/"1'46'"c"#-$1"'J4"1'N4)#'+4JN'+"L$2'
/4')1"'1/4#"J'6%/'-%&4#$"1'64#'"2"#LN7'A6'N4)#'L4%&'$1'/4'
+)#2'6%/V'%Ja)1/'/0"'$2/"21$/N'46'N4)#'"c"#-$1"')2/$&'N4)#'
0"%#/'#%/"'$1'2"%#'/0"'&4K"1/'2)*+"#'$2'N4)#'/#%$2$2L'
O42"7'@4#'*%c$*)*'6%/'+)#2$2LV'"c"#-$1"'K$/0'N4)#'
0"%#/'#%/"'2"%#'/0"'*$JJ&"'2)*+"#'$2'N4)#'/#%$2$2L'
O42"7
Aerobic ExercisegA6'N4)#'L4%&'$1'/4'1/#"2L/0"2'N4)#'
-%#J$45%1-)&%#'1N1/"*V'N4)'*)1/'3"#64#*'%"#4+$-'
"c"#-$1"V'K0$-0'$1'%-/$5$/N'/0%/'#"b)$#"1'&%#L"'%*4)2/1'
46'4cNL"2'64#'3#4&42L"J'3"#$4J1'46'/$*"7'@4#'%"#4+$-'
"c"#-$1"V'%Ja)1/'/0"'$2/"21$/N'46'N4)#'"c"#-$1"')2/$&'N4)#'
0"%#/'#%/"'$1'2"%#'/0"'0$L0"1/'2)*+"#'$2'N4)#'/#%$2$2L'
O42"7'
WORKOUT GUIDELINES
Warming Upg!/%#/'K$/0'`'/4'9<'*$2)/"1'46'1/#"/-0:
$2L'%2J'&$L0/'"c"#-$1"7'R'K%#*:)3'$2-#"%1"1'N4)#'+4JN'
/"*3"#%/)#"V'0"%#/'#%/"V'%2J'-$#-)&%/$42'$2'3#"3%#%/$42'
64#'"c"#-$1"7'
Training Zone Exerciseg?c"#-$1"'64#'D<'/4'E<'*$2:
)/"1'K$/0'N4)#'0"%#/'#%/"'$2'N4)#'/#%$2$2L'O42"7'B,)#$2L'
/0"'6$#1/'6"K'K""T1'46'N4)#'"c"#-$1"'3#4L#%*V'J4'24/'
T""3'N4)#'0"%#/'#%/"'$2'N4)#'/#%$2$2L'O42"'64#'&42L"#'
/0%2'D<'*$2)/"17G'>#"%/0"'#"L)&%#&N'%2J'J""3&N'%1'N4)'
"c"#-$1"j'2"5"#'04&J'N4)#'+#"%/07'
Cooling Downg@$2$10'K$/0'`'/4'9<'*$2)/"1'46'1/#"/-0:
$2L7'!/#"/-0$2L'$2-#"%1"1'/0"'6&"c$+$&$/N'46'N4)#'*)1-&"1'
%2J'0"&31'/4'3#"5"2/'341/:"c"#-$1"'3#4+&"*17
EXERCISE FREQUENCY
=4'*%$2/%$2'4#'$*3#45"'N4)#'-42J$/$42V'-4*3&"/"'/0#""'
K4#T4)/1'"%-0'K""TV'K$/0'%/'&"%1/'42"'J%N'46'#"1/'
+"/K""2'K4#T4)/17'R6/"#'%'6"K'*42/01'46'#"L)&%#'"c"#:
-$1"V'N4)'*%N'-4*3&"/"')3'/4'6$5"'K4#T4)/1'"%-0'K""TV'
$6'J"1$#"J7'P"*"*+"#V'/0"'T"N'/4'1)--"11'$1'/4'*%T"'
"c"#-$1"'%'#"L)&%#'%2J'"2a4N%+&"'3%#/'46'N4)#'"5"#NJ%N'
&$6"7
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
The heart rate monitor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The heart rate monitor is
intended only as an exercise aid in determin-
ing heart rate trends in general.
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