Weider Ultraforce XT 70032 User Manual

CONDITIONING GUIDELINES
The
following
guidelines
will
help
you
to
plan
and
regulate
your
personal
fitness
program.
Remember
that
adequate
rest
and
good
nutrition
are
also
essential
to
the
success
of any
fitness
rogram
BEFORE
`
BEGINNING
THIS
OR
ANY
EXERCISE
PROGRAM,
CONSULT
YOUR
PHYSICIAN!
f
EXERCISE INTENSITY
To maximize the benefits from exercising, your level of exertion must exceed mild demands while falling
short of causing breathlessness and fatigue. The proper level of exertion can be determined using the
heart rate as a guide. For effective aerobic exercise, the heart rate must be maintained at a level between
70% and 85% of your maximum heart rate. This is your "Training Zone". You can determine your Training
Zone by consulting the table below. Training Zones are listed for both conditioned and unconditioned
persons according to age. Use the column that is appropriate for you. l
UNCONDITIONED CONDITIONED
TRAINING ZONE TRAINING ZONE
(BEATSMIN) (BEATSMIN)
[o mam |
‘UNCONDITIONED CONDITIONED
TRAINING ZONE TRAINING ZONE
(BEATS/MIN) (BEATS/MIN)
o| — 438467
ES неш
| д0 122-147 “Б 117-142
| 50 | i 118-144 114-439
134-162 Р
127-155
129-156 124-150
During the first few weeks of your exercise program, you should keep your heart rate.néar the low end of
our
Training
Zone.
Over
the
course
of
a
few
months,
gradually
increase
your
heart
rate
until
it
reaches
the
igh
end
of
your
Training
Zone.
As
your
condition
improves,
a
greater
workload
will
be
required
in
order
to
ralse
your
heart
rate
to
your
Training
Zone.
.
:
Жо
s
xb
owns
od
1 t
The easiest way to measure your heart rate is to stop
exercising
and
place
two
fingers
on
your
wrist
where
you
feel
a
pulse. Carefully take а six-second heart beat count. (A
six-second count is used because your heart rate will drop
rapidly after you stop exercising.) Add a 0 to the result to find
our heart rate. Compare your heart rate to your Training
».€one, If your heart rate is foo low, increase your level of
d ui If your heart rate is too high, decrease your level of
exertion. "T
WORKOUT PATTERN
Each workout should consist of 5 basic parts: 1. AT REST, 2.
WARMING-UP, 3. TRAINING ZONE EXERCISE,
4.COOLING-DOWN, 5. AT REST.
Warming up is an important part of every workout. Warming up prepares the body for more strenuous
exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body
temperature. This can be done by stretching for 5-10 minutes prior to exercising.
After warming up, begin exercising at a low Intensity level for a few minutes. Then increase the intensity to
raise your heart rate to your Training Zone for a period of 20-30 minutes.
Cooling down after vigorous exercise is important in aiding circulation and preventing soreness. 5-10
minutes of stretching or light exercise will allow the body to cool down.

Weider Ultraforce XT 70032 Specifications

General

Brand	Weider
Model	Ultraforce XT 70032
Category	Fitness Equipment
Language	English