CONDITIONING GUIDELINES
kWARNING: beginning this
or any exercise program, consult your physi-
cian. This is es_ially important for individu-
als over the age of 35 or Individuals with pre-
existing health problems.
The pulse sensor is not a medical device.
Various factors, including your movement,
may affect the accuracy of heart rate readings.
The sensor is intended only as an exercise aid
In determining henrt rate trends in general.
The following guidelines willhelp you to plan your ex-
ercise program. Remember--these are general guide-
lines only. For more detailed exercise information, ob-
tain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the
desired resultsis to exercise with the properintensity.
The proper intensity level can be found by usingyour
heart rate as a guide. The chart below shows recom-
mended heart ratesfor fat burningand aerobic exercise.
HEAR'[ RATE TRAINING ZONES
AEROBIC 165 155 _5 140 !30 125 115
t_..__ _.BUP,_, 14_ ...._38...._30 12s ...U.8__.J_o I o:_...
._]L#.q_r_. 12s 17£........U_. !lo 1%........9_. 9o
Age 20 30 40 50 60 70 80
To find the proper heart rate for you, firstfind your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers
above your age. The three numbers define your "train-
ingzone." The lower two numbers are recommended
heart ratesfor fat burning;the higher number isthe
recommended heart rate for aerobic exercise.
To measure your heart rate during exercise, use the
pulse sensoron the console. If your heart rate istoo
high or too low, adjust the speed and incline of the
treadmill.
Fat Burning
To burn fat effectively, you must exercise at a relatively
low intensitylevel for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for en-
ergy. Only after the first few minutesdoes your body
begin to use stored fat calories for energy. Ifyour goal
is to burn fat, adjust the speed and inclineofthe tread-
mill untilyour heart rate is near the lowest number in
yourtraining zone.
For maximum fat burning, adjustthe speed and incline
of the treadmill untilyour heart rate is near the middle
number in your trainingzone.
Aerobic Exercise
If your goal isto strengthen your cardiovascularsys-
tem, your exercise must be "aerobic."Aerobic exercise
is activitythat requires large amounts of oxygen for
prolonged periods oftime. This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the speed and inclineof the treadmill untilyour
heart rate is near the highest number in your training
zone.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A Warm-up--Start each workoutwith 5 to 10 minutes
of stretchingand lightexercise. A proper warm-up in-
creases your body temperature, heart rate and circula-
tion in preparation for exercise.
Training Zone Exercise--After warming up, increase
the intensity of your exercise untilyour pulse is in your
trainingzone for 20 to 60 minutes. (During the first few
weeks of your exercise program, do not keep your
pulse in your trainingzone for longer than 20 minutes.)
Breathe regularly and deeply as you exercise--never
hold your breath.
A Cool-down- Finish each workout with 5 to 10 min-
utes of stretchingto cooldown. This willincrease the
flexibility of your muscles and will help preventpost-ex-
ercise problems.
Exercise Frequency
To maintain or improve your condition,complete three
workouts each week, with at leastone day of rest be-
tween workouts. After a few months,you may com-
plete up to five workouts each week ifdesired.
The key to success isto make exercise a regularand
enjoyable part ofyour everyday life.
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