26
EXERCISE GUIDELINES
H'%(%&:,#9%*#+%(&Y#**&'%*/&61,&$1&/*)+&61,"&%b%"0#(%&
/"1:")-4&N1"&9%$)#*%9&%b%"0#(%&#+31"-)$#1+8&1.$)#+&)&
"%/,$).*%&.11X&1"&01+(,*$&61,"&/'6(#0#)+4&A%-%-.%"8&
/"1/%"&+,$"#$#1+&)+9&)9%7,)$%&"%($&)"%&%((%+$#)*&31"&
(,00%((3,*&"%(,*$(4&
EXERCISE INTENSITY
!'%$'%"&61,"&:1)*&#(&$1&.,"+&3)$&1"&$1&($"%+:$'%+&61,"&
0)"9#12)(0,*)"&(6($%-8&%b%"0#(#+:&)$&$'%&/"1/%"&#+$%+e
(#$6&#(&$'%&X%6&$1&)0'#%2#+:&"%(,*$(4&O1,&0)+&,(%&61,"&
'%)"$&")$%&)(&)&:,#9%&$1&3#+9&$'%&/"1/%"&#+$%+(#$6&*%2%*4&
H'%&0')"$&.%*1Y&('1Y(&"%01--%+9%9&'%)"$&")$%(&31"&
3)$&.,"+#+:&)+9&)%"1.#0&%b%"0#(%4
H1&3#+9&$'%&/"1/%"&#+$%+(#$6&*%2%*8&3#+9&61,"&):%&)$&$'%&
.1$$1-&13&$'%&0')"$&>):%(&)"%&"1,+9%9&133&$1&$'%&+%)"e
%($&$%+&6%)"(?4&H'%&$'"%%&+,-.%"(&*#($%9&).12%&61,"&
):%&9%3#+%&61,"&g$")#+#+:&[1+%4h&H'%&*1Y%($&+,-.%"&#(&
$'%&'%)"$&")$%&31"&3)$&.,"+#+:8&$'%&-#99*%&+,-.%"&#(&$'%&
'%)"$&")$%&31"&-)b#-,-&3)$&.,"+#+:8&)+9&$'%&'#:'%($&
+,-.%"&#(&$'%&'%)"$&")$%&31"&)%"1.#0&%b%"0#(%4
Burning FatiH1&.,"+&3)$&%33%0$#2%*68&61,&-,($&%b%"e
0#(%&)$&)&*1Y&#+$%+(#$6&*%2%*&31"&)&(,($)#+%9&/%"#19&13&
$#-%4&=,"#+:&$'%&3#"($&3%Y&-#+,$%(&13&%b%"0#(%8&61,"&
.196&,(%(&0)".1'69")$%&0)*1"#%(&31"&%+%":64&J+*6&)3$%"&
$'%&3#"($&3%Y&-#+,$%(&13&%b%"0#(%&91%(&61,"&.196&.%:#+&
$1&,(%&($1"%9&3)$&0)*1"#%(&31"&%+%":64&53&61,"&:1)*&#(&$1&
.,"+&3)$8&)9`,($&$'%&#+$%+(#$6&13&61,"&%b%"0#(%&,+$#*&61,"&
'%)"$&")$%&#(&+%)"&$'%&*1Y%($&+,-.%"&#+&61,"&$")#+#+:&
[1+%4&N1"&-)b#-,-&3)$&.,"+#+:8&%b%"0#(%&Y#$'&61,"&
'%)"$&")$%&+%)"&$'%&-#99*%&+,-.%"&#+&61,"&$")#+#+:&
[1+%4
Aerobic Exercisei53&61,"&:1)*&#(&$1&($"%+:$'%+&61,"&
0)"9#12)(0,*)"&(6($%-8&61,&-,($&/%"31"-&)%"1.#0&
%b%"0#(%8&Y'#0'&#(&)0$#2#$6&$')$&"%7,#"%(&*)":%&)-1,+$(&
13&1b6:%+&31"&/"1*1+:%9&/%"#19(&13&$#-%4&N1"&)%"1.#0&
%b%"0#(%8&)9`,($&$'%&#+$%+(#$6&13&61,"&%b%"0#(%&,+$#*&61,"&
'%)"$&")$%&#(&+%)"&$'%&'#:'%($&+,-.%"&#+&61,"&$")#+#+:&
[1+%4&
WORKOUT GUIDELINES
Warming Upi;$)"$&Y#$'&R&$1&T_&-#+,$%(&13&($"%$0'e
#+:&)+9&*#:'$&%b%"0#(%4&@&Y)"-e,/&#+0"%)(%(&61,"&.196&
$%-/%")$,"%8&'%)"$&")$%8&)+9&0#"0,*)$#1+&#+&/"%/)")$#1+&
31"&%b%"0#(%4&
Training Zone ExerciseiCb%"0#(%&31"&I_&$1&L_&-#+e
,$%(&Y#$'&61,"&'%)"$&")$%&#+&61,"&$")#+#+:&[1+%4&>=,"#+:&
$'%&3#"($&3%Y&Y%%X(&13&61,"&%b%"0#(%&/"1:")-8&91&+1$&
X%%/&61,"&'%)"$&")$%&#+&61,"&$")#+#+:&[1+%&31"&*1+:%"&
$')+&I_&-#+,$%(4?&M"%)$'%&"%:,*)"*6&)+9&9%%/*6&)(&61,&
%b%"0#(%&i+%2%"&'1*9&61,"&."%)$'4&
Cooling DowniN#+#('&Y#$'&R&$1&T_&-#+,$%(&13&($"%$0'e
#+:4&;$"%$0'#+:&#+0"%)(%(&$'%&3*%b#.#*#$6&13&61,"&-,(0*%(&
)+9&'%*/(&$1&/"%2%+$&/1($e%b%"0#(%&/"1.*%-(4
EXERCISE FREQUENCY
H1&-)#+$)#+&1"&#-/"12%&61,"&01+9#$#1+8&01-/*%$%&$'"%%&
Y1"X1,$(&%)0'&Y%%X8&Y#$'&)$&*%)($&1+%&9)6&13&"%($&
.%$Y%%+&Y1"X1,$(4&@3$%"&)&3%Y&-1+$'(&13&"%:,*)"&%b%"e
0#(%8&61,&-)6&01-/*%$%&,/&$1&3#2%&Y1"X1,$(&%)0'&Y%%X8&
#3&9%(#"%94&A%-%-.%"8&$'%&X%6&$1&(,00%((&#(&$1&-)X%&
%b%"0#(%&)&"%:,*)"&)+9&%+`16).*%&/)"$&13&61,"&%2%"69)6&
*#3%4
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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