33
EXERCISE GUIDELINES
F5"6"'H)$0"&$/"6'G$&&'5"&7'J8)'48'7&%/'J8)#'"c"#-$6"'
7#8H#%*:'D8#'0"4%$&"0'"c"#-$6"'$/18#*%4$8/b'8+4%$/'%'
#"7)4%+&"'+88\'8#'-8/6)&4'J8)#'75J6$-$%/:'M"*"*+"#b'
7#87"#'/)4#$4$8/'%/0'%0"a)%4"'#"64'%#"'"66"/4$%&'18#'
6)--"661)&'#"6)&46:'
EXERCISE INTENSITY
35"45"#'J8)#'H8%&'$6'48'+)#/'1%4'8#'48'64#"/H45"/'J8)#'
-%#0$89%6-)&%#'6J64"*b'"c"#-$6$/H'%4'45"'7#87"#'$/4"/=
6$4J'$6'45"'\"J'48'%-5$"9$/H'#"6)&46:'X8)'-%/')6"'J8)#'
5"%#4'#%4"'%6'%'H)$0"'48'1$/0'45"'7#87"#'$/4"/6$4J'&"9"&:'
F5"'-5%#4'+"&8G'658G6'#"-8**"/0"0'5"%#4'#%4"6'18#'
1%4'+)#/$/H'%/0'%"#8+$-'"c"#-$6":
F8'1$/0'45"'7#87"#'$/4"/6$4J'&"9"&b'1$/0'J8)#'%H"'%4'45"'
+8448*'81'45"'-5%#4'.%H"6'%#"'#8)/0"0'811'48'45"'/"%#=
"64'4"/'J"%#62:'F5"'45#""'/)*+"#6'&$64"0'%+89"'J8)#'
%H"'0"1$/"'J8)#'f4#%$/$/H'K8/":g'F5"'&8G"64'/)*+"#'$6'
45"'5"%#4'#%4"'18#'1%4'+)#/$/Hb'45"'*$00&"'/)*+"#'$6'45"'
5"%#4'#%4"'18#'*%c$*)*'1%4'+)#/$/Hb'%/0'45"'5$H5"64'
/)*+"#'$6'45"'5"%#4'#%4"'18#'%"#8+$-'"c"#-$6":
Burning FatjF8'+)#/'1%4'"11"-4$9"&Jb'J8)'*)64'"c"#=
-$6"'%4'%'&8G'$/4"/6$4J'&"9"&'18#'%'6)64%$/"0'7"#$80'81'
4$*":',)#$/H'45"'1$#64'1"G'*$/)4"6'81'"c"#-$6"b'J8)#'
+80J')6"6'-%#+85J0#%4"'-%&8#$"6'18#'"/"#HJ:';/&J'%14"#'
45"'1$#64'1"G'*$/)4"6'81'"c"#-$6"'08"6'J8)#'+80J'+"H$/'
48')6"'648#"0'1%4'-%&8#$"6'18#'"/"#HJ:'N1'J8)#'H8%&'$6'48'
+)#/'1%4b'%0`)64'45"'$/4"/6$4J'81'J8)#'"c"#-$6"')/4$&'J8)#'
5"%#4'#%4"'$6'/"%#'45"'&8G"64'/)*+"#'$/'J8)#'4#%$/$/H'
K8/":'D8#'*%c$*)*'1%4'+)#/$/Hb'"c"#-$6"'G$45'J8)#'
5"%#4'#%4"'/"%#'45"'*$00&"'/)*+"#'$/'J8)#'4#%$/$/H'
K8/":
Aerobic ExercisejN1'J8)#'H8%&'$6'48'64#"/H45"/'J8)#'
-%#0$89%6-)&%#'6J64"*b'J8)'*)64'7"#18#*'%"#8+$-'
"c"#-$6"b'G5$-5'$6'%-4$9$4J'45%4'#"a)$#"6'&%#H"'%*8)/46'
81'8cJH"/'18#'7#8&8/H"0'7"#$806'81'4$*":'D8#'%"#8+$-'
"c"#-$6"b'%0`)64'45"'$/4"/6$4J'81'J8)#'"c"#-$6"')/4$&'J8)#'
5"%#4'#%4"'$6'/"%#'45"'5$H5"64'/)*+"#'$/'J8)#'4#%$/$/H'
K8/":'
WORKOUT GUIDELINES
Warming Upj!4%#4'G$45'd'48'<Z'*$/)4"6'81'64#"4-5=
$/H'%/0'&$H54'"c"#-$6":'L'G%#*=)7'$/-#"%6"6'J8)#'+80J'
4"*7"#%4)#"b'5"%#4'#%4"b'%/0'-$#-)&%4$8/'$/'7#"7%#%4$8/'
18#'"c"#-$6":'
Training Zone ExercisejPc"#-$6"'18#'TZ'48'VZ'*$/=
)4"6'G$45'J8)#'5"%#4'#%4"'$/'J8)#'4#%$/$/H'K8/":'.,)#$/H'
45"'1$#64'1"G'G""\6'81'J8)#'"c"#-$6"'7#8H#%*b'08'/84'
\""7'J8)#'5"%#4'#%4"'$/'J8)#'4#%$/$/H'K8/"'18#'&8/H"#'
45%/'TZ'*$/)4"6:2'W#"%45"'#"H)&%#&J'%/0'0""7&J'%6'J8)'
"c"#-$6"'h'/"9"#'58&0'J8)#'+#"%45:'
Cooling DownjD$/$65'G$45'd'48'<Z'*$/)4"6'81'64#"4-5=
$/H:'!4#"4-5$/H'$/-#"%6"6'45"'1&"c$+$&$4J'81'J8)#'*)6-&"6'
%/0'5"&76'48'7#"9"/4'7864="c"#-$6"'7#8+&"*6:
EXERCISE FREQUENCY
F8'*%$/4%$/'8#'$*7#89"'J8)#'-8/0$4$8/b'-8*7&"4"'45#""'
G8#\8)46'"%-5'G""\b'G$45'%4'&"%64'8/"'0%J'81'#"64'
+"4G""/'G8#\8)46:'L14"#'%'1"G'*8/456'81'#"H)&%#'"c"#=
-$6"b'J8)'*%J'-8*7&"4"')7'48'1$9"'G8#\8)46'"%-5'G""\b'
$1'0"6$#"0:'M"*"*+"#b'45"'\"J'48'6)--"66'$6'48'*%\"'
"c"#-$6"'%'#"H)&%#'%/0'"/`8J%+&"'7%#4'81'J8)#'"9"#J0%J'
&$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.
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