Weslo 831.29502 user manual CONDmONmNG, Guideunes, Exercise, HOW to Measure Your Heart Rate

CONDmONmNG			GUIDEUNES
					Aerobic Exercise
WARNING: Beforebeg				,,oi,,g
this or any exercise program, consult your					if your goal is to strengthen your cardiovascular sys-
					tem, your exercise must be "aerobic," Aerobic exercise
physician. This is especially important for
					is activity that requires large amounts of oxygen for
individuals over the age of 35 or individuals
					prolonged periods of time, This increases the demand
with preoexisting		heaJth problems.
					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
The following guidelines wiii			help you to plan your		heart rate is near the highest			number in your	training
exercise program,		For more	detailed exercise	informa=	zone, it may	also	be helpful	to set the speed	control on
tion, obtain	a reputable book or consult your			physician,	the console	to AEROBIC to help you maintain			the
EXERCISE	iNTENSiTY				proper intensity level, (See page 9,)
					High Performance		Athtetic	Conditioning

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,

HEART	RATE	TRAINING		ZONES
AEROBIC			I65	155	145	140	130	125	115
MAX FAT	BURN		145	138	130	125	113	110	103
FATBURN			125	120	115	110	t05	95	90
		Age	20	30	40	50	60	70	80

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 at the

top of 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 recommended 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 ca/odes for energy, Only after the first few minutes does your body begin to use stored fat calodea 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, it may abe be helpful to set the speed control on the console to FAT BURN to help you main- tain the proper intensity level, (See page 9,)

if your goal is high performance athletic conditioning, set the speed control on the console to PERFOR= MANCE to help you maintain the proper intensity level, (See page 9,) Note: During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone,

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, stop exercising and place

two fingers on your wrist as shown, Take

a six=second heart= beat count, and mul- tiply the result by ten to find your heart

rate, (A six=second count is used because your heart rate drops quickly when you stop exercising,) if your heart rate is too high or too low, adjust the speed or incline of the treadmill accordingly,

WORKOUT GUiDELiNES

A well-rounded workout includes the following three important parts:

A Warm-up

Start each workout with 5 to 10 minutes of stretching and light exercise, A proper warm-up increases your

body temperature, heart rate, and circulation in prepa- ration for exercise,

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