33
EXERCISE GUIDELINES
B0"1"'F)$D"&$2"1'E$&&'0"&3'J4)'/4'3&%2'J4)#'"c"#-$1"'
3#4F#%*7'@4#'D"/%$&"D'"c"#-$1"'$264#*%/$42Q'4+/%$2'%'
#"3)/%+&"'+44N'4#'-421)&/'J4)#'30J1$-$%27'M"*"*+"#Q'
3#43"#'2)/#$/$42'%2D'%D"b)%/"'#"1/'%#"'"11"2/$%&'64#'
1)--"116)&'#"1)&/17'
EXERCISE INTENSITY
.0"/0"#'J4)#'F4%&'$1'/4'+)#2'6%/'4#'/4'1/#"2F/0"2'J4)#'
-%#D$45%1-)&%#'1J1/"*Q'"c"#-$1$2F'%/'/0"'3#43"#'$2/"2:
1$/J'$1'/0"'N"J'/4'%-0$"5$2F'#"1)&/17'Y4)'-%2')1"'J4)#'
0"%#/'#%/"'%1'%'F)$D"'/4'6$2D'/0"'3#43"#'$2/"21$/J'&"5"&7'
B0"'-0%#/'+"&4E'104E1'#"-4**"2D"D'0"%#/'#%/"1'64#'
6%/'+)#2$2F'%2D'%"#4+$-'"c"#-$1"7
B4'6$2D'/0"'3#43"#'$2/"21$/J'&"5"&Q'6$2D'J4)#'%F"'%/'/0"'
+4//4*'46'/0"'-0%#/'G%F"1'%#"'#4)2D"D'466'/4'/0"'2"%#:
"1/'/"2'J"%#1H7'B0"'/0#""'2)*+"#1'&$1/"D'%+45"'J4)#'
%F"'D"6$2"'J4)#'h/#%$2$2F'K42"7i'B0"'&4E"1/'2)*+"#'$1'
/0"'0"%#/'#%/"'64#'6%/'+)#2$2FQ'/0"'*$DD&"'2)*+"#'$1'/0"'
0"%#/'#%/"'64#'*%c$*)*'6%/'+)#2$2FQ'%2D'/0"'0$F0"1/'
2)*+"#'$1'/0"'0"%#/'#%/"'64#'%"#4+$-'"c"#-$1"7
Burning FatmB4'+)#2'6%/'"66"-/$5"&JQ'J4)'*)1/'"c"#:
-$1"'%/'%'&4E'$2/"21$/J'&"5"&'64#'%'1)1/%$2"D'3"#$4D'46'
/$*"7',)#$2F'/0"'6$#1/'6"E'*$2)/"1'46'"c"#-$1"Q'J4)#'
+4DJ')1"1'-%#+40JD#%/"'-%&4#$"1'64#'"2"#FJ7'82&J'%6/"#'
/0"'6$#1/'6"E'*$2)/"1'46'"c"#-$1"'D4"1'J4)#'+4DJ'+"F$2'
/4')1"'1/4#"D'6%/'-%&4#$"1'64#'"2"#FJ7'O6'J4)#'F4%&'$1'/4'
+)#2'6%/Q'%Da)1/'/0"'$2/"21$/J'46'J4)#'"c"#-$1"')2/$&'J4)#'
0"%#/'#%/"'$1'2"%#'/0"'&4E"1/'2)*+"#'$2'J4)#'/#%$2$2F'
K42"7'@4#'*%c$*)*'6%/'+)#2$2FQ'"c"#-$1"'E$/0'J4)#'
0"%#/'#%/"'2"%#'/0"'*$DD&"'2)*+"#'$2'J4)#'/#%$2$2F'
K42"7
Aerobic ExercisemO6'J4)#'F4%&'$1'/4'1/#"2F/0"2'J4)#'
-%#D$45%1-)&%#'1J1/"*Q'J4)'*)1/'3"#64#*'%"#4+$-'
"c"#-$1"Q'E0$-0'$1'%-/$5$/J'/0%/'#"b)$#"1'&%#F"'%*4)2/1'
46'4cJF"2'64#'3#4&42F"D'3"#$4D1'46'/$*"7'@4#'%"#4+$-'
"c"#-$1"Q'%Da)1/'/0"'$2/"21$/J'46'J4)#'"c"#-$1"')2/$&'J4)#'
0"%#/'#%/"'$1'2"%#'/0"'0$F0"1/'2)*+"#'$2'J4)#'/#%$2$2F'
K42"7'
WORKOUT GUIDELINES
Warming Upm!/%#/'E$/0'<'/4'9]'*$2)/"1'46'1/#"/-0:
$2F'%2D'&$F0/'"c"#-$1"7'R'E%#*:)3'$2-#"%1"1'J4)#'+4DJ'
/"*3"#%/)#"Q'0"%#/'#%/"Q'%2D'-$#-)&%/$42'$2'3#"3%#%/$42'
64#'"c"#-$1"7'
Training Zone ExercisemTc"#-$1"'64#'V]'/4'=]'*$2:
)/"1'E$/0'J4)#'0"%#/'#%/"'$2'J4)#'/#%$2$2F'K42"7'G,)#$2F'
/0"'6$#1/'6"E'E""N1'46'J4)#'"c"#-$1"'3#4F#%*Q'D4'24/'
N""3'J4)#'0"%#/'#%/"'$2'J4)#'/#%$2$2F'K42"'64#'&42F"#'
/0%2'V]'*$2)/"17H'X#"%/0"'#"F)&%#&J'%2D'D""3&J'%1'J4)'
"c"#-$1"'j'2"5"#'04&D'J4)#'+#"%/07'
Cooling Downm@$2$10'E$/0'<'/4'9]'*$2)/"1'46'1/#"/-0:
$2F7'!/#"/-0$2F'$2-#"%1"1'/0"'6&"c$+$&$/J'46'J4)#'*)1-&"1'
%2D'0"&31'/4'3#"5"2/'341/:"c"#-$1"'3#4+&"*17
EXERCISE FREQUENCY
B4'*%$2/%$2'4#'$*3#45"'J4)#'-42D$/$42Q'-4*3&"/"'/0#""'
E4#N4)/1'"%-0'E""NQ'E$/0'%/'&"%1/'42"'D%J'46'#"1/'
+"/E""2'E4#N4)/17'R6/"#'%'6"E'*42/01'46'#"F)&%#'"c"#:
-$1"Q'J4)'*%J'-4*3&"/"')3'/4'6$5"'E4#N4)/1'"%-0'E""NQ'
$6'D"1$#"D7'M"*"*+"#Q'/0"'N"J'/4'1)--"11'$1'/4'*%N"'
"c"#-$1"'%'#"F)&%#'%2D'"2a4J%+&"'3%#/'46'J4)#'"5"#JD%J'
&$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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