Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results.

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recom- mended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age at the bottom line of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your “training zone.” The lowest number is the recommended heart rate for fat burning; the middle number is the recom- mended heart rate for maximum fat burning; the high- est number is the recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative- ly low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for ener- gy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest num- ber in your training zone as you exercise. For maxi-

mum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” Aerobic exer- cise 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 intensity of your exercise until your heart rate is near the highest number in your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, first

exercise for at least four minutes. Then, stop exercising and

place two fingers on your wrist as shown. Take a six- second heartbeat

count, and multiply the result by 10 to find your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six- second count is used because your heart rate will drop rapidly when you stop exercising.)

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in prepa- ration for exercise.

Training zone exercise, consisting of 20 to 30 min- utes of exercising with your heart rate in your training zone. Note: During the first few weeks of your exer- cise program, do not keep your heart rate in your training zone for longer than 20 minutes.

A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

WLEX14820 specifications

The Weslo WLEX14820 is an innovative and user-friendly elliptical machine designed for home exercise enthusiasts seeking a compact, efficient, and affordable way to stay fit. This machine combines the benefits of cardiovascular training with the convenience of low-impact motion, making it an ideal choice for users of all fitness levels.

One of the standout features of the Weslo WLEX14820 is its space-saving design. With its smaller footprint compared to traditional gym equipment, it easily fits into any home environment, from small apartments to spacious living rooms. This makes it particularly appealing for those who wish to incorporate exercise into their daily routines without dedicating an entire room to fitness equipment.

Equipped with a quiet, smooth magnetic resistance system, the WLEX14820 provides users with a challenging workout while minimizing noise pollution. This feature allows for a more focused and enjoyable exercise experience, whether you’re watching TV or listening to music. The machine includes adjustable resistance levels, enabling users to customize their workouts according to their fitness goals and experience.

The Weslo WLEX14820 also features a user-friendly LCD display that tracks essential workout metrics, including time, speed, distance, and calories burned. This information helps users monitor their progress and stay motivated as they work towards their fitness objectives. Additionally, the display is easy to read, allowing users to keep track of their statistics at a glance.

Comfort is a key consideration in the design of the WLEX14820. The oversized pedals provide ample foot space and grip, reducing the risk of slips or discomfort during workouts. Moreover, the machine’s ergonomic handlebar design ensures proper posture and alignment, promoting a safe and effective exercise experience.

In terms of assembly and maintenance, the Weslo WLEX14820 is designed for convenience. It typically arrives with straightforward instructions, allowing users to set it up quickly and efficiently. Furthermore, the durable construction of the machine ensures longevity with minimal maintenance required, making it a sound investment for those committed to regular fitness routines.

In summary, the Weslo WLEX14820 elliptical machine combines an array of useful features, user-friendly technology, and a compact design ideal for home use. Whether you are a beginner or an experienced fitness enthusiast, this machine offers an effective way to incorporate cardiovascular training into your daily life while promoting overall health and wellness.