Weslo WLTL22306.0 Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

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CONDITIONING GUIDELINES

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

The following guidelines will help you to plan your ex- ercise program. For more detailed exercise informa- tion, obtain a reputable book or consult your physician.

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 recommended heart rates for fat burning and aerobic exercise.

To find the proper heart rate for you, first find your age at the top of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers below your age. The three numbers are your “training zone.” The lower two numbers are recommended heart rates for fat burning; the highest number is the recom- mended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible 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 burn fat, adjust the speed and incline of the treadmill until your heart rate is near one of the lower two numbers in your training zone.

Aerobic Exercise

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 highest number in your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your

heart rate, stop exer- cising and place two fingers on your wrist as shown. Take a six- second heartbeat

count, and then multi- ply the result by ten to

find your heart rate. (A six-second count is used be- cause your heart rate will begin to slow when you stop exercising.)

WORKOUT GUIDELINES

Each workout should include three important parts:

A Warm-up—Warming up prepares the body for exer- cise by increasing circulation, delivering more oxygen to the muscles, and raising the body temperature.

Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up.

Training Zone Exercise—After warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exer- cise—never hold your breath.

A Cool-down—Finish each workout with 5 to 10 min- utes of stretching to cool down. This will increase the flexibility of your muscles and will help to prevent post- exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months, you may com- plete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

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Contents Call TOLL-FREE QUESTIONS?Model No. WLTL22306.0 Serial No Mon.-Fri., 6 a.m.-6 p.m. MSTTable of Contents Important Precautions Unplug Treadmill before Assembly /Disassembly Before YOU Begin Left Side Right SideWrench Wire cutters AssemblyAssembly requires the included hex key Pads may be preassembledRepeat this step on the left side of the treadmill Page Page Operation and Adjustment HOW to Plug in the Power CordPRE-LUBRICATED Walking Belt Console Diagram Features of the ConsoleHOW to Turn on the Power HOW to USE the Manual Mode Select the manual modeInsert the key into the console Select one of the crosstrainer programs HOW to USE a Crosstrainer ProgramHOW to Change the Incline of the Treadmill Follow your progress with the displaysHOW to Fold and Move the Treadmill HOW to Fold the Treadmill for StorageHOW to Move the Treadmill HOW to Lower the Treadmill for USE Maintenance and Troubleshooting Problem The power turns off during useTop View Problem The walking belt slows when walked on Exercise Intensity HOW to Measure Your Heart RateConditioning Guidelines Workout GuidelinesSuggested Stretches Page R0107A Qty DescriptionExploded Drawing A-Model No. WLTL22306.0 Exploded Drawing B-Model No. WLTL22306.0 R0107A Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT