CONDITIONING GUIDELINES
WARNING: beginning this
or any exercise program, consult your physi-
cian. This Is especially Important for IndMdu-
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 hea_ rate readings.
The sensor Is Intended only as an exercise aid
In detemffning heart rate trends In general.
The following guidelineswill help you to plan your ex-
ercise program. Remember--these are general guide-
linesonly. For moredetailed exem_sereformation,ob-
tain a reputable bookor consultyourphysician.
EXERCISEINTENSITY
Whether your goal is to burnfat or to strengthenyour
cardiovascularsystem, the key to achievingthe
destredresultsis to exerctse wtththe proper =ntenstty
The properintensitylevel can be found by usingyour
heart rate as a guide. The chart below shows recom-
mendedheart ratesfor fat burningand aerobicexemtse.
HEART RATE TRAINING ZONES
AEROBIC 165 155 145 140 130 125 115
MAX FAT BURN 145 138 130 125 118 t_O 103
FAT BURN 125 120 115 110 105 95 90
Age 20 30 40 50 60 70 80
To find the proper heart rate for you, firstfindyour age
near the bottom ofthe chart (ages are roundedoffto
the nearest ten years). Next, find the three numbers
above your age. The three numbersdefine your "train-
ingzone." The lowertwo numbersare recommended
heart rates for fat burning;the higher numberis the
recommendedheart rate for aerobic exercise.
To measure your heart rateduringexercise, use the
pulsesensoron the console. If your heart rate istoo
highor too low, adjustthe speed and inclineof the
treadmdl.
Fat Burning
To burn fat effectively,you must exercise at a relatively
low intensttylevel for a sustainedpenod of hme.
Duringthe first few minutesof exercise, your body
uses easdyaccessiblecarbohydratecalonesfor en-
ergy Only after the firstfew minutes does your body
begin to use storedfat calonesfor energy. If yourgoal
isto burnfat, adjustthe speed and tnchneof the tread-
mdluntilyourheart rate ts near the lowestnumber in
yourtrainingzone.
Formaximum fat burning,adjustthe speed and recline
ofthe treadmilluntilyourheart rate tsnear the middle
number in yourtrainingzone
Aerobic Exercise
Ifyourgoal is to strengthenyour cardiovascularsys-
tem, your exerctsemustbe "aerobic." Aerebtcexercise
isachwtythat requires large amountsofoxygen for
prolongedperiods of hme. This increasesthe demand
on the heartto pumpbloodto the muscles,and on the
lungsto oxygenate the blood. For aerobic exercise,
adjustthe speed and inclineof the treadmill untdyour
heart rate is near the htghestnumberin your training
zone.
WORKOUT GUIDELINES
Each workoutshouldinclude the following three parts:
A Warm-up--Start each workoutwith5 to 10 minutes
of stretchingand hghtexercise. A properwarm-up in-
creases your bodytemperature, heart rate and circula-
tion inpreparation for exercise.
Training Zone Exercise--After warming up, increase
the intensttyof your exercise untdyour pulsets myour
tramtngzone for 20 to 60 minutes.(Duringthe first few
weeks of your exerciseprogram, do not keep your
pulsein yourtrainingzone for longerthan 20 minutes.)
Breatheregularlyand deeply as you exercise--never
holdyour breath.
A Cool-down--Finish each workoutwith5 to 10 min-
utesof stretchingto cooldown.Thts wdlincrease the
flexibilityofyour musclesand wdlhelppreventpost-ex-
erciseproblems.
Exercise Frequency
To maintain or improveyourcondttion,completethree
workoutseach week, wtth at leastone day of restbe-
tween workouts.After a few months,you may com-
plete up to five workoutseach week if destred.
The key to successisto make exercisea regularand
enjoyable partof your everyday life.
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