33
EXERCISE GUIDELINES
>'%(%&=,#<%*#+%(&?#**&'%*/&91,&$1&/*)+&91,"&%e%"0#(%&
/"1=")-4&S1"&<%$)#*%<&%e%"0#(%&#+31"-)$#1+;&1.$)#+&)&
"%/,$).*%&.11I&1"&01+(,*$&91,"&/'9(#0#)+4&E%-%-.%";&
/"1/%"&+,$"#$#1+&)+<&)<%:,)$%&"%($&)"%&%((%+$#)*&31"&
(,00%((3,*&"%(,*$(4&
EXERCISE INTENSITY
!'%$'%"&91,"&=1)*&#(&$1&.,"+&3)$&1"&$1&($"%+=$'%+&91,"&
0)"<#12)(0,*)"&(9($%-;&%e%"0#(#+=&)$&$'%&/"1/%"&#+$%+]
(#$9&#(&$'%&I%9&$1&)0'#%2#+=&"%(,*$(4&T1,&0)+&,(%&91,"&
'%)"$&")$%&)(&)&=,#<%&$1&3#+<&$'%&/"1/%"&#+$%+(#$9&*%2%*4&
>'%&0')"$&.%*1?&('1?(&"%01--%+<%<&'%)"$&")$%(&31"&
3)$&.,"+#+=&)+<&)%"1.#0&%e%"0#(%4
>1&3#+<&$'%&/"1/%"&#+$%+(#$9&*%2%*;&3#+<&91,"&)=%&)$&$'%&
.1$$1-&13&$'%&0')"$&@)=%(&)"%&"1,+<%<&133&$1&$'%&+%)"]
%($&$%+&9%)"(A4&>'%&$'"%%&+,-.%"(&*#($%<&).12%&91,"&
)=%&<%3#+%&91,"&b$")#+#+=&C1+%4c&>'%&*1?%($&+,-.%"&#(&
$'%&'%)"$&")$%&31"&3)$&.,"+#+=;&$'%&-#<<*%&+,-.%"&#(&$'%&
'%)"$&")$%&31"&-)e#-,-&3)$&.,"+#+=;&)+<&$'%&'#='%($&
+,-.%"&#(&$'%&'%)"$&")$%&31"&)%"1.#0&%e%"0#(%4
Burning Fatl>1&.,"+&3)$&%33%0$#2%*9;&91,&-,($&%e%"]
0#(%&)$&)&*1?&#+$%+(#$9&*%2%*&31"&)&(,($)#+%<&/%"#1<&13&
$#-%4&7,"#+=&$'%&3#"($&3%?&-#+,$%(&13&%e%"0#(%;&91,"&
.1<9&,(%(&0)".1'9<")$%&0)*1"#%(&31"&%+%"=94&D+*9&)3$%"&
$'%&3#"($&3%?&-#+,$%(&13&%e%"0#(%&<1%(&91,"&.1<9&.%=#+&
$1&,(%&($1"%<&3)$&0)*1"#%(&31"&%+%"=94&83&91,"&=1)*&#(&$1&
.,"+&3)$;&)<^,($&$'%&#+$%+(#$9&13&91,"&%e%"0#(%&,+$#*&91,"&
'%)"$&")$%&#(&+%)"&$'%&*1?%($&+,-.%"&#+&91,"&$")#+#+=&
C1+%4&S1"&-)e#-,-&3)$&.,"+#+=;&%e%"0#(%&?#$'&91,"&
'%)"$&")$%&+%)"&$'%&-#<<*%&+,-.%"&#+&91,"&$")#+#+=&
C1+%4
Aerobic Exercisel83&91,"&=1)*&#(&$1&($"%+=$'%+&91,"&
0)"<#12)(0,*)"&(9($%-;&91,&-,($&/%"31"-&)%"1.#0&
%e%"0#(%;&?'#0'&#(&)0$#2#$9&$')$&"%:,#"%(&*)"=%&)-1,+$(&
13&1e9=%+&31"&/"1*1+=%<&/%"#1<(&13&$#-%4&S1"&)%"1.#0&
%e%"0#(%;&)<^,($&$'%&#+$%+(#$9&13&91,"&%e%"0#(%&,+$#*&91,"&
'%)"$&")$%&#(&+%)"&$'%&'#='%($&+,-.%"&#+&91,"&$")#+#+=&
C1+%4&
WORKOUT GUIDELINES
Warming Upl5$)"$&?#$'&W&$1&Yd&-#+,$%(&13&($"%$0']
#+=&)+<&*#='$&%e%"0#(%4&G&?)"-],/&#+0"%)(%(&91,"&.1<9&
$%-/%")$,"%;&'%)"$&")$%;&)+<&0#"0,*)$#1+&#+&/"%/)")$#1+&
31"&%e%"0#(%4&
Training Zone ExerciselLe%"0#(%&31"&Od&$1&Qd&-#+]
,$%(&?#$'&91,"&'%)"$&")$%&#+&91,"&$")#+#+=&C1+%4&@7,"#+=&
$'%&3#"($&3%?&?%%I(&13&91,"&%e%"0#(%&/"1=")-;&<1&+1$&
I%%/&91,"&'%)"$&")$%&#+&91,"&$")#+#+=&C1+%&31"&*1+=%"&
$')+&Od&-#+,$%(4A&R"%)$'%&"%=,*)"*9&)+<&<%%/*9&)(&91,&
%e%"0#(%&g&+%2%"&'1*<&91,"&."%)$'4&
Cooling DownlS#+#('&?#$'&W&$1&Yd&-#+,$%(&13&($"%$0']
#+=4&5$"%$0'#+=&#+0"%)(%(&$'%&3*%e#.#*#$9&13&91,"&-,(0*%(&
)+<&'%*/(&$1&/"%2%+$&/1($]%e%"0#(%&/"1.*%-(4
EXERCISE FREQUENCY
>1&-)#+$)#+&1"&#-/"12%&91,"&01+<#$#1+;&01-/*%$%&$'"%%&
?1"I1,$(&%)0'&?%%I;&?#$'&)$&*%)($&1+%&<)9&13&"%($&
.%$?%%+&?1"I1,$(4&G3$%"&)&3%?&-1+$'(&13&"%=,*)"&%e%"]
0#(%;&91,&-)9&01-/*%$%&,/&$1&3#2%&?1"I1,$(&%)0'&?%%I;&
#3&<%(#"%<4&E%-%-.%";&$'%&I%9&$1&(,00%((&#(&$1&-)I%&
%e%"0#(%&)&"%=,*)"&)+<&%+^19).*%&/)"$&13&91,"&%2%"9<)9&
*#3%4
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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