CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. Remember--these are general guide-
fines. For more detailed information about exercise,
obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Fat Burning
To bum fat effectively, you must exercise at a relatively
low intensity level for a sustained periodof time. During
the first few minutes of exercise, your body uses easily
accessibis carbohydrate calories for energy. Only after
the first few minutes does your body begin to use
stored fat calories for energy. If your goal is to bum fat,
adjust the speed and incline of the treadmill untilyour
heart rate is near the lowest number in your training
zone as you exercise. It may also be helpful to set the
speed control on the console to FAT BURN to help you
maintain the proper intensity level. (See page 8.)
Aerobic Exercise
Whether your goal is to bum fat or to strengthen your
cardiovascular system, the key to achieving the de-
sired results is to exercise with the proper intensity.
The proper intensity level can be found by usingyour
heart rate as a guide.
The chart below shows recommended heed rates for
fat buming, aerobic exercise, and high performance
athletic conditioning. (This chart is also found on the
console.)
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. 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 incline of the treadmill until your
heart rate is near the middle number in your training
zone. It may also be helpful to set the speed control on
the console to AEROBIC to help you maintain the
proper intensity level. (See page 8.)
14
Training Zone Chart
ORate
160
120
100
ZONE TRAINING GUIDE
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_ i fie 110 #6
_Training
Zones
To find the proper heart rate for you, first findyour age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, look above your age and
find the box containing three numbers. The three num-
bers are your "training zone." The lowest number isthe
recommended heart rate for fat burning; the middle
number Is the recommended heart rate for aerobic ex-
erdse; the highest number is the recommended heert
rate for high performance athletic conditioning.
High Performance Athletic Conditioning
If your goal is high performance athletic conditioning,
adjust the speed and incline of the treadmill until your
heart rate is near the highest number in your training
zone. It may also be helpful to set the speed control on
the console to PERFORMANCE to help you maintain
the proper intensity level. (See page 8.) Note: During
the first few weeks of your exercise program, keep
your heart rate in the lower half of your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop ex-
ercislng and place
two fingers on your
wrist. Take a six-
second heartbeat
count, and multiply
the result by ten to
find your heart rate.
(A six-second count
is used because
your heart rate drops quickly when you stop exercis-
ing.) If your heart rate is too high or too tow, adjust the
speed and Incline of the treadmill until your heart rate
is at the proper level_
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