Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals

with pre-existing health problems.

The pulse sensor is not a medical device. Various factors, including your movement,

may affect the accuracy of heart rate readings. The sensor is intended only as an exercise aid in determining heart rate trends in general.

The following guidelines will help you to plan your exercise program. Remember—these are general guidelines only. For more detailed exercise informa- tion, obtain a reputable book or consult your physi- cian.

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. To find the proper heart rate for you, first find your age at the top of the chart below (ages are rounded off to the nearest ten years). Next, find the two numbers below your age. The two num- bers are your “training zone.”

begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the tread-

mill until your heart rate is near the low end of 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 middle of your training zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

Warming Up

Start each workout with 5 to 10 minutes of stretching and light exercise. (See SUGGESTED STRETCHES

on page 16.) A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training Zone Exercise

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

Cool-down

To measure your heart rate during exercise, use the			Finish each workout with 5 to 10 minutes of stretching
To measure your heart rate during exercise, use the			to cool down. This will increase the flexibility of your
pulse sensor on the console. If your heart rate is too			muscles and will help prevent post-exercise problems.
high or too low, adjust the speed and incline of the
treadmill as needed.			EXERCISE FREQUENCY
Fat Burning			To maintain or improve your condition, complete three
To burn fat effectively, you must exercise at a relatively			workouts each week, with at least one day of rest
To burn fat effectively, you must exercise at a relatively			between workouts. After a few months, you may com-
low intensity level for a sustained period of time.			plete up to five workouts each week if desired. The
During the first few minutes of exercise, your body			key to success is to make exercise a regular and
uses easily accessible	carbohydrate calories	for ener-	enjoyable part of your everyday life.

gy. Only after the first few minutes does your body