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 physi- cian. This is especially important for persons over the age of 35 or persons with pre-exist- ing 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 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 two numbers are recommended heart rates for fat burning; the highest number is the recommended heart rate for aerobic exercise.

Burning Fat

To burn fat effectively, you must exercise at a rela- tively 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 maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle num- ber 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 exer-

cise 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 important parts:

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

Training zone exercise, consisting of 20 to 30 min- utes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise pro- gram, do not keep your heart rate in your training zone for longer than 20 minutes.)

WLEX09010 specifications

The Weslo WLEX09010 is a versatile and compact elliptical machine designed for home fitness enthusiasts who want to incorporate effective, low-impact cardio workouts into their routines. Recognized for its modern design and user-friendly features, the WLEX09010 is a great choice for individuals looking to improve their cardiovascular health, endurance, and overall fitness levels.

One of the standout features of the Weslo WLEX09010 is its space-saving design. With a smaller footprint than many traditional elliptical machines, it is well-suited for apartments or homes with limited workout space. Despite its compact size, it does not compromise on performance, providing a smooth and effective elliptical motion that can accommodate various workout intensities.

The WLEX09010 is equipped with an adjustable resistance system, allowing users to customize their workouts according to their fitness levels and goals. Users can easily switch between different resistance levels to increase the challenge as they progress, making it ideal for both beginners and more experienced athletes. This feature adds versatility to the machine, enabling a wide range of cardio workout options.

Additionally, the Weslo WLEX09010 comes with an easy-to-read LCD display that tracks essential workout metrics such as time, distance, speed, and calories burned. Monitoring these metrics helps users stay motivated and keep track of their fitness progress over time. The display is simple to use, ensuring that users can quickly glance at their stats without interrupting their workout flow.

In terms of comfort, the WLEX09010 features oversized foot pedals that offer stability and reduce the impact on joints during exercise. This ergonomic design helps users maintain proper form, enhancing the efficiency of workouts while minimizing the risk of injury.

Moreover, the success of any fitness regimen often relies on consistency, and the Weslo WLEX09010 encourages regular use with its durable construction and quiet operation. This feature makes it easy to incorporate workouts into daily life without disturbing others in the household.

In summary, the Weslo WLEX09010 elliptical machine combines space-saving design, adjustable resistance, an informative LCD display, and comfortable foot pedals to create a practical and effective home fitness solution. Whether you're looking to lose weight, tone your body, or improve cardiovascular health, the WLEX09010 provides a great platform to achieve your fitness goals while maintaining convenience and comfort.