16
EXERCISE GUIDELINES
A0"1"'=)$<"&$2"1'F$&&'0"&3'94)'/4'3&%2'94)#'"`"#-$1"'
3#4=#%*7'S4#'<"/%$&"<'"`"#-$1"'$264#*%/$42;'4+/%$2'%'
#"3)/%+&"'+44D'4#'-421)&/'94)#'3091$-$%27'?"*"*+"#;'
3#43"#'2)/#$/$42'%2<'%<":)%/"'#"1/'%#"'"11"2/$%&'64#'
1)--"116)&'#"1)&/17'
EXERCISE INTENSITY
.0"/0"#'94)#'=4%&'$1'/4'+)#2'6%/'4#'/4'1/#"2=/0"2'94)#'
-%#<$45%1-)&%#'191/"*;'"`"#-$1$2='%/'/0"'3#43"#'$2/"2a
1$/9'$1'/0"'D"9'/4'%-0$"5$2='#"1)&/17'T4)'-%2')1"'94)#'
0"%#/'#%/"'%1'%'=)$<"'/4'6$2<'/0"'3#43"#'$2/"21$/9'&"5"&7'
A0"'-0%#/'+"&4F'104F1'#"-4**"2<"<'0"%#/'#%/"1'64#'
6%/'+)#2$2='%2<'%"#4+$-'"`"#-$1"7
A4'6$2<'/0"'3#43"#'$2/"21$/9'&"5"&;'6$2<'94)#'%="'%/'/0"'
+4//4*'46'/0"'-0%#/'G%="1'%#"'#4)2<"<'466'/4'/0"'2"%#a
"1/'/"2'9"%#1H7'A0"'/0#""'2)*+"#1'&$1/"<'%+45"'94)#'
%="'<"6$2"'94)#'g/#%$2$2='J42"7h'A0"'&4F"1/'2)*+"#'$1'
/0"'0"%#/'#%/"'64#'6%/'+)#2$2=;'/0"'*$<<&"'2)*+"#'$1'/0"'
0"%#/'#%/"'64#'*%`$*)*'6%/'+)#2$2=;'%2<'/0"'0$=0"1/'
2)*+"#'$1'/0"'0"%#/'#%/"'64#'%"#4+$-'"`"#-$1"7
Burning FatfA4'+)#2'6%/'"66"-/$5"&9;'94)'*)1/'"`"#a
-$1"'%/'%'&4F'$2/"21$/9'&"5"&'64#'%'1)1/%$2"<'3"#$4<'46'
/$*"7',)#$2='/0"'6$#1/'6"F'*$2)/"1'46'"`"#-$1";'94)#'
+4<9')1"1'-%#+409<#%/"'-%&4#$"1'64#'"2"#=97'>2&9'%6/"#'
/0"'6$#1/'6"F'*$2)/"1'46'"`"#-$1"'<4"1'94)#'+4<9'+"=$2'
/4')1"'1/4#"<'6%/'-%&4#$"1'64#'"2"#=97'86'94)#'=4%&'$1'/4'
+)#2'6%/;'%<b)1/'/0"'$2/"21$/9'46'94)#'"`"#-$1"')2/$&'94)#'
0"%#/'#%/"'$1'2"%#'/0"'&4F"1/'2)*+"#'$2'94)#'/#%$2$2='
J42"7'S4#'*%`$*)*'6%/'+)#2$2=;'"`"#-$1"'F$/0'94)#'
0"%#/'#%/"'2"%#'/0"'*$<<&"'2)*+"#'$2'94)#'/#%$2$2='
J42"7
Aerobic Exercisef86'94)#'=4%&'$1'/4'1/#"2=/0"2'94)#'
-%#<$45%1-)&%#'191/"*;'94)'*)1/'3"#64#*'%"#4+$-'
"`"#-$1";'F0$-0'$1'%-/$5$/9'/0%/'#":)$#"1'&%#="'%*4)2/1'
46'4`9="2'64#'3#4&42="<'3"#$4<1'46'/$*"7'S4#'%"#4+$-'
"`"#-$1";'%<b)1/'/0"'$2/"21$/9'46'94)#'"`"#-$1"')2/$&'94)#'
0"%#/'#%/"'$1'2"%#'/0"'0$=0"1/'2)*+"#'$2'94)#'/#%$2$2='
J42"7'
WORKOUT GUIDELINES
Warming Upf!/%#/'F$/0'V'/4'\^'*$2)/"1'46'1/#"/-0a
$2='%2<'&$=0/'"`"#-$1"7'B'F%#*a)3'$2-#"%1"1'94)#'+4<9'
/"*3"#%/)#";'0"%#/'#%/";'%2<'-$#-)&%/$42'$2'3#"3%#%/$42'
64#'"`"#-$1"7'
Training Zone ExercisefL`"#-$1"'64#'O^'/4'Q^'*$2a
)/"1'F$/0'94)#'0"%#/'#%/"'$2'94)#'/#%$2$2='J42"7'G,)#$2='
/0"'6$#1/'6"F'F""D1'46'94)#'"`"#-$1"'3#4=#%*;'<4'24/'
D""3'94)#'0"%#/'#%/"'$2'94)#'/#%$2$2='J42"'64#'&42="#'
/0%2'O^'*$2)/"17H'R#"%/0"'#"=)&%#&9'%2<'<""3&9'%1'94)'
"`"#-$1"'f2"5"#'04&<'94)#'+#"%/07'
Cooling DownfS$2$10'F$/0'V'/4'\^'*$2)/"1'46'1/#"/-0a
$2=7'!/#"/-0$2='$2-#"%1"1'/0"'6&"`$+$&$/9'46'94)#'*)1-&"1'
%2<'0"&31'/4'3#"5"2/'341/a"`"#-$1"'3#4+&"*17
EXERCISE FREQUENCY
A4'*%$2/%$2'4#'$*3#45"'94)#'-42<$/$42;'-4*3&"/"'/0#""'
F4#D4)/1'"%-0'F""D;'F$/0'%/'&"%1/'42"'<%9'46'#"1/'
+"/F""2'F4#D4)/17'B6/"#'%'6"F'*42/01'46'#"=)&%#'"`"#a
-$1";'94)'*%9'-4*3&"/"')3'/4'6$5"'F4#D4)/1'"%-0'F""D;'
$6'<"1$#"<7'?"*"*+"#;'/0"'D"9'/4'1)--"11'$1'/4'*%D"'
"`"#-$1"'%'#"=)&%#'%2<'"2b49%+&"'3%#/'46'94)#'"5"#9<%9'
&$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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