30
EXERCISE GUIDELINES
E5"6"'I)$0"&$/"6'N$&&'5"&7'P8)'48'7&%/'P8)#'"c"#-$6"'
7#8I#%*:'C8#'0"4%$&"0'"c"#-$6"'$/18#*%4$8/M'8+4%$/'%'
#"7)4%+&"'+88J'8#'-8/6)&4'P8)#'75P6$-$%/:'H"*"*+"#M'
7#87"#'/)4#$4$8/'%/0'%0"`)%4"'#"64'%#"'"66"/4$%&'18#'
6)--"661)&'#"6)&46:'
EXERCISE INTENSITY
35"45"#'P8)#'I8%&'$6'48'+)#/'1%4'8#'48'64#"/I45"/'P8)#'
-%#0$89%6-)&%#'6P64"*M'"c"#-$6$/I'%4'45"'7#87"#'$/4"/=
6$4P'$6'45"'J"P'48'%-5$"9$/I'#"6)&46:'Y8)'-%/')6"'P8)#'
5"%#4'#%4"'%6'%'I)$0"'48'1$/0'45"'7#87"#'$/4"/6$4P'&"9"&:'
E5"'-5%#4'+"&8N'658N6'#"-8**"/0"0'5"%#4'#%4"6'18#'
1%4'+)#/$/I'%/0'%"#8+$-'"c"#-$6":
E8'1$/0'45"'7#87"#'$/4"/6$4P'&"9"&M'1$/0'P8)#'%I"'%4'45"'
+8448*'81'45"'-5%#4'.%I"6'%#"'#8)/0"0'811'48'45"'/"%#=
"64'4"/'P"%#62:'E5"'45#""'/)*+"#6'&$64"0'%+89"'P8)#'
%I"'0"1$/"'P8)#'e4#%$/$/I'Q8/":f'E5"'&8N"64'/)*+"#'$6'
45"'5"%#4'#%4"'18#'1%4'+)#/$/IM'45"'*$00&"'/)*+"#'$6'45"'
5"%#4'#%4"'18#'*%c$*)*'1%4'+)#/$/IM'%/0'45"'5$I5"64'
/)*+"#'$6'45"'5"%#4'#%4"'18#'%"#8+$-'"c"#-$6":
Burning FathE8'+)#/'1%4'"11"-4$9"&PM'P8)'*)64'"c"#=
-$6"'%4'%'&8N'$/4"/6$4P'&"9"&'18#'%'6)64%$/"0'7"#$80'81'
4$*":',)#$/I'45"'1$#64'1"N'*$/)4"6'81'"c"#-$6"M'P8)#'
+80P')6"6'-%#+85P0#%4"'-%&8#$"6'18#'"/"#IP:';/&P'%14"#'
45"'1$#64'1"N'*$/)4"6'81'"c"#-$6"'08"6'P8)#'+80P'+"I$/'
48')6"'648#"0'1%4'-%&8#$"6'18#'"/"#IP:'K1'P8)#'I8%&'$6'48'
+)#/'1%4M'%0_)64'45"'$/4"/6$4P'81'P8)#'"c"#-$6"')/4$&'P8)#'
5"%#4'#%4"'$6'/"%#'45"'&8N"64'/)*+"#'$/'P8)#'4#%$/$/I'
Q8/":'C8#'*%c$*)*'1%4'+)#/$/IM'"c"#-$6"'N$45'P8)#'
5"%#4'#%4"'/"%#'45"'*$00&"'/)*+"#'$/'P8)#'4#%$/$/I'
Q8/":
Aerobic ExercisehK1'P8)#'I8%&'$6'48'64#"/I45"/'P8)#'
-%#0$89%6-)&%#'6P64"*M'P8)'*)64'7"#18#*'%"#8+$-'
"c"#-$6"M'N5$-5'$6'%-4$9$4P'45%4'#"`)$#"6'&%#I"'%*8)/46'
81'8cPI"/'18#'7#8&8/I"0'7"#$806'81'4$*":'C8#'%"#8+$-'
"c"#-$6"M'%0_)64'45"'$/4"/6$4P'81'P8)#'"c"#-$6"')/4$&'P8)#'
5"%#4'#%4"'$6'/"%#'45"'5$I5"64'/)*+"#'$/'P8)#'4#%$/$/I'
Q8/":'
WORKOUT GUIDELINES
Warming Uph!4%#4'N$45'?'48'<]'*$/)4"6'81'64#"4-5=
$/I'%/0'&$I54'"c"#-$6":'R'N%#*=)7'$/-#"%6"6'P8)#'+80P'
4"*7"#%4)#"M'5"%#4'#%4"M'%/0'-$#-)&%4$8/'$/'7#"7%#%4$8/'
18#'"c"#-$6":'
Training Zone ExercisehTc"#-$6"'18#'V]'48'@]'*$/=
)4"6'N$45'P8)#'5"%#4'#%4"'$/'P8)#'4#%$/$/I'Q8/":'.,)#$/I'
45"'1$#64'1"N'N""J6'81'P8)#'"c"#-$6"'7#8I#%*M'08'/84'
J""7'P8)#'5"%#4'#%4"'$/'P8)#'4#%$/$/I'Q8/"'18#'&8/I"#'
45%/'V]'*$/)4"6:2'X#"%45"'#"I)&%#&P'%/0'0""7&P'%6'P8)'
"c"#-$6"'k'/"9"#'58&0'P8)#'+#"%45:'
Cooling DownhC$/$65'N$45'?'48'<]'*$/)4"6'81'64#"4-5=
$/I:'!4#"4-5$/I'$/-#"%6"6'45"'1&"c$+$&$4P'81'P8)#'*)6-&"6'
%/0'5"&76'48'7#"9"/4'7864="c"#-$6"'7#8+&"*6:
EXERCISE FREQUENCY
E8'*%$/4%$/'8#'$*7#89"'P8)#'-8/0$4$8/M'-8*7&"4"'45#""'
N8#J8)46'"%-5'N""JM'N$45'%4'&"%64'8/"'0%P'81'#"64'
+"4N""/'N8#J8)46:'R14"#'%'1"N'*8/456'81'#"I)&%#'"c"#=
-$6"M'P8)'*%P'-8*7&"4"')7'48'1$9"'N8#J8)46'"%-5'N""JM'
$1'0"6$#"0:'H"*"*+"#M'45"'J"P'48'6)--"66'$6'48'*%J"'
"c"#-$6"'%'#"I)&%#'%/0'"/_8P%+&"'7%#4'81'P8)#'"9"#P0%P'
&$1":
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.
To Next Page
Loading...
Need help?
General
