Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

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

WARNING: Before beginning this or any exer- cise 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 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 burn- ing, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, look above your age and find the three numbers in light grey boxes. The three numbers are your Òtraining zone.Ó The lowest number is the recommended heart rate for fat burning; the middle number is the recommended heart rate for maximum fat burning; the highest number is the rec- ommended 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 your pace or the resis- tance until your heart rate is near the lowest number in your training zone as you exercise.

For maximum fat burning, adjust your pace or the resistance 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 Òaerobic.Ó 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 your pace or the resistance until your heart rate is near the highest number in your training zone.

Strength Training

To strengthen and tone your muscles, you must exer- cise your muscles at a moderate to high percentage of their capacity. To do this, adjust the resistance to a high level.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, first exercise for at least four minutes. Then, stop exercising and place two fin- gers 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-sec- ond 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.)

Adjust the intensity of your exercise until your heart rate is at the desired level. You can adjust the intensity of your exercise by adjusting the resistance or by changing your pace.

WLEL36070 specifications

The Weslo WLEL36070 is an innovative and versatile piece of fitness equipment designed to help users achieve their workout goals in the comfort of their homes. This electric treadmill stands out for its array of features, advanced technologies, and user-friendly characteristics, making it an excellent option for everyone from beginners to seasoned fitness enthusiasts.

One of the primary features of the Weslo WLEL36070 is its powerful 2.5 CHP motor, which provides the necessary strength and durability for a wide range of workout intensities. Whether you’re walking for fitness or sprinting for speed, the motor ensures smooth operation and a consistent performance. Additionally, the treadmill offers a maximum speed of 10 miles per hour, allowing users to push their limits effectively.

The deck of the WLEL36070 boasts a spacious running surface of 16” x 50”, giving users ample room to move comfortably while exercising. Designed with user safety in mind, the treadmill includes a cushioned running deck that minimizes joint impact, making it gentler on the knees and ankles compared to outdoor running. This enhances workout quality while helping to prevent injuries.

One of the notable technologies incorporated in the Weslo WLEL36070 is the ability to adjust the incline. With a 2-position manual incline feature, users can increase their workout difficulty, targeting different muscle groups and enhancing caloric burn. This adds variety to routines, catering to various fitness levels and preferences.

The WLEL36070 also comes equipped with a built-in LCD display that tracks essential workout metrics such as time, distance, speed, and calories burned. This feature is invaluable for users looking to monitor their progress and set personal fitness goals. The treadmill also includes several preset workout programs, allowing for customized training sessions designed to optimize results and keep users engaged.

Portability is another key characteristic of the Weslo WLEL36070. The treadmill is designed with a folding feature that allows for easy storage and space-saving when not in use. Its lightweight frame and transportation wheels further enhance mobility, making it convenient to relocate within your home.

In summary, the Weslo WLEL36070 is an excellent investment for anyone looking to improve their fitness levels at home. With a robust motor, user-friendly features, adjustable incline, and built-in tracking technology, it offers a comprehensive workout experience that caters to a diverse range of users, ultimately promoting a healthier lifestyle.