Conditioning Guidelines, Exercise Intensity

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. Remember—these are general guide- lines. For more detailed information about exercise, obtain a book or consult your physician.

EXERCISE INTENSITY

Whether your goal is to burn fat or strengthen your car- diovascular 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. For effective exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is known as your training zone.

You can find your training zone in the table below. Training zones are listed according to age and physical condition.

			Training Zone (Beats/Min.)


	Age		Unconditioned		Conditioned



20		138-167		133-162

25		136-166		132-160

30		135-164		130-158

35		134-162		129-156

40		132-161		127-155

45		131-159		125-153

50		129-156		124-150

55		127-155		122-149

60		126-153		121-147

65		125-151		119-145

70		123-150		118-144

75		122-147		117-142

80		120-146		115-140

85		118-144		114-139

Burning Fat

To burn fat, you must exercise at a 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 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 low end of your training zone as you exercise.

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 intensity of your exercise until your heart rate is near the middle of your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, place two fingers on your

wrist as shown. Stop exercising

and take a six-sec- ond heartbeat count. Multiply the result by ten to find

your heart rate. (A six-second count is used because your heart rate drops quickly when you stop exercis- ing.) If your heart rate is too high, decrease the inten- sity of your exercise. If your heart rate is too low, in- crease the intensity of your exercise.

WORKOUT GUIDELINES

Each workout should include three basic parts: (1) a warm-up, (2) training zone exercise, and (3) a cool-down.

Warming Up

Warming up prepares the body for exercise by increas- ing 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 (see SUGGESTED STRETCHES on page 15).

WLTL11094 specifications

The Weslo WLTL11094 is an innovative treadmill designed for home use, specifically catering to fitness enthusiasts seeking an efficient and convenient workout solution. Combining practicality with advanced features, the WLTL11094 is engineered to make cardio workouts accessible and enjoyable.

One of the standout features of the Weslo WLTL11094 is its SpaceSaver design, which allows it to be easily folded and stored. This is particularly beneficial for those with limited living space, as it helps to maintain a clutter-free environment without sacrificing fitness opportunities. The compact design does not compromise on performance, as the treadmill provides a reliable running surface to support various workout intensities.

In terms of performance, the WLTL11094 is equipped with a powerful 2.5 horsepower motor that allows for smooth and consistent operation. Users can experience speeds ranging from 0 to 10 miles per hour, accommodating both beginners and seasoned runners. The adjustable incline feature further enhances the workout by simulating uphill running, effectively targeting different muscle groups and increasing calorie burn.

The treadmill also includes a cushioned running deck that helps reduce impact on joints, making it suitable for users with varying fitness levels. This added comfort encourages longer workout sessions, contributing to overall fitness goals.

Weslo has integrated a user-friendly LCD display into the WLTL11094, providing real-time feedback on key workout metrics, including time, distance, speed, and calories burned. This data empowers users to track their progress and stay motivated throughout their fitness journey. Additionally, the treadmill is equipped with built-in workout programs that offer guided routines tailored to different fitness levels, enhancing the user's experience and variety in workouts.

To keep workouts engaging, the WLTL11094 features Bluetooth connectivity that allows users to connect their devices and play music or audio through its integrated speakers. This feature makes it easier to stay motivated during workouts, as users can listen to their favorite tunes or participate in guided fitness classes.

Overall, the Weslo WLTL11094 treadmill combines practicality, advanced features, and comfort, making it an excellent choice for those looking to achieve their fitness goals at home. Its blend of performance-oriented technology and user-friendly design truly sets it apart in the home fitness market, ensuring users can access effective workouts without compromising on space or comfort.