18
EXERCISE GUIDELINES
=0"1"'Y)$W"&$2"1'X$&&'0"&3'[4)'/4'3&%2'[4)#'"d"#-$1"'
3#4Y#%*7'@4#'W"/%$&"W'"d"#-$1"'$264#*%/$42^'4+/%$2'%'
#"3)/%+&"'+44V'4#'-421)&/'[4)#'30[1$-$%27'K"*"*+"#^'
3#43"#'2)/#$/$42'%2W'%W"a)%/"'#"1/'%#"'"11"2/$%&'64#'
1)--"116)&'#"1)&/17'
EXERCISE INTENSITY
.0"/0"#'[4)#'Y4%&'$1'/4'+)#2'6%/'4#'/4'1/#"2Y/0"2'[4)#'
-%#W$45%1-)&%#'1[1/"*^'"d"#-$1$2Y'%/'/0"'3#43"#'$2/"2:
1$/['$1'/0"'V"['/4'%-0$"5$2Y'#"1)&/17'Q4)'-%2')1"'[4)#'
0"%#/'#%/"'%1'%'Y)$W"'/4'6$2W'/0"'3#43"#'$2/"21$/['&"5"&7'
=0"'-0%#/'+"&4X'104X1'#"-4**"2W"W'0"%#/'#%/"1'64#'
6%/'+)#2$2Y'%2W'%"#4+$-'"d"#-$1"7
=4'6$2W'/0"'3#43"#'$2/"21$/['&"5"&^'6$2W'[4)#'%Y"'%/'/0"'
+4//4*'46'/0"'-0%#/'B%Y"1'%#"'#4)2W"W'466'/4'/0"'2"%#:
"1/'/"2'["%#1G7'=0"'/0#""'2)*+"#1'&$1/"W'%+45"'[4)#'
%Y"'W"6$2"'[4)#'h/#%$2$2Y'\42"7i'=0"'&4X"1/'2)*+"#'$1'
/0"'0"%#/'#%/"'64#'6%/'+)#2$2Y^'/0"'*$WW&"'2)*+"#'$1'/0"'
0"%#/'#%/"'64#'*%d$*)*'6%/'+)#2$2Y^'%2W'/0"'0$Y0"1/'
2)*+"#'$1'/0"'0"%#/'#%/"'64#'%"#4+$-'"d"#-$1"7
Burning Fatj=4'+)#2'6%/'"66"-/$5"&[^'[4)'*)1/'"d"#:
-$1"'%/'%'&4X'$2/"21$/['&"5"&'64#'%'1)1/%$2"W'3"#$4W'46'
/$*"7',)#$2Y'/0"'6$#1/'6"X'*$2)/"1'46'"d"#-$1"^'[4)#'
+4W[')1"1'-%#+40[W#%/"'-%&4#$"1'64#'"2"#Y[7'82&['%6/"#'
/0"'6$#1/'6"X'*$2)/"1'46'"d"#-$1"'W4"1'[4)#'+4W['+"Y$2'
/4')1"'1/4#"W'6%/'-%&4#$"1'64#'"2"#Y[7'A6'[4)#'Y4%&'$1'/4'
+)#2'6%/^'%W`)1/'/0"'$2/"21$/['46'[4)#'"d"#-$1"')2/$&'[4)#'
0"%#/'#%/"'$1'2"%#'/0"'&4X"1/'2)*+"#'$2'[4)#'/#%$2$2Y'
\42"7'@4#'*%d$*)*'6%/'+)#2$2Y^'"d"#-$1"'X$/0'[4)#'
0"%#/'#%/"'2"%#'/0"'*$WW&"'2)*+"#'$2'[4)#'/#%$2$2Y'
\42"7
Aerobic ExercisejA6'[4)#'Y4%&'$1'/4'1/#"2Y/0"2'[4)#'
-%#W$45%1-)&%#'1[1/"*^'[4)'*)1/'3"#64#*'%"#4+$-'
"d"#-$1"^'X0$-0'$1'%-/$5$/['/0%/'#"a)$#"1'&%#Y"'%*4)2/1'
46'4d[Y"2'64#'3#4&42Y"W'3"#$4W1'46'/$*"7'@4#'%"#4+$-'
"d"#-$1"^'%W`)1/'/0"'$2/"21$/['46'[4)#'"d"#-$1"')2/$&'[4)#'
0"%#/'#%/"'$1'2"%#'/0"'0$Y0"1/'2)*+"#'$2'[4)#'/#%$2$2Y'
\42"7'
WORKOUT GUIDELINES
Warming Upj!/%#/'X$/0'R'/4'9<'*$2)/"1'46'1/#"/-0:
$2Y'%2W'&$Y0/'"d"#-$1"7'J'X%#*:)3'$2-#"%1"1'[4)#'+4W['
/"*3"#%/)#"^'0"%#/'#%/"^'%2W'-$#-)&%/$42'$2'3#"3%#%/$42'
64#'"d"#-$1"7'
Training Zone Exercisej?d"#-$1"'64#'D<'/4'E<'*$2:
)/"1'X$/0'[4)#'0"%#/'#%/"'$2'[4)#'/#%$2$2Y'\42"7'B,)#$2Y'
/0"'6$#1/'6"X'X""V1'46'[4)#'"d"#-$1"'3#4Y#%*^'W4'24/'
V""3'[4)#'0"%#/'#%/"'$2'[4)#'/#%$2$2Y'\42"'64#'&42Y"#'
/0%2'D<'*$2)/"17G'>#"%/0"'#"Y)&%#&['%2W'W""3&['%1'[4)'
"d"#-$1"'g'2"5"#'04&W'[4)#'+#"%/07'
Cooling Downj@$2$10'X$/0'R'/4'9<'*$2)/"1'46'1/#"/-0:
$2Y7'!/#"/-0$2Y'$2-#"%1"1'/0"'6&"d$+$&$/['46'[4)#'*)1-&"1'
%2W'0"&31'/4'3#"5"2/'341/:"d"#-$1"'3#4+&"*17
EXERCISE FREQUENCY
=4'*%$2/%$2'4#'$*3#45"'[4)#'-42W$/$42^'-4*3&"/"'/0#""'
X4#V4)/1'"%-0'X""V^'X$/0'%/'&"%1/'42"'W%['46'#"1/'
+"/X""2'X4#V4)/17'J6/"#'%'6"X'*42/01'46'#"Y)&%#'"d"#:
-$1"^'[4)'*%['-4*3&"/"')3'/4'6$5"'X4#V4)/1'"%-0'X""V^'
$6'W"1$#"W7'K"*"*+"#^'/0"'V"['/4'1)--"11'$1'/4'*%V"'
"d"#-$1"'%'#"Y)&%#'%2W'"2`4[%+&"'3%#/'46'[4)#'"5"#[W%['
&$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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