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 following guidelines will help you to plan your exercise 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 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 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. It may also 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.)

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. It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level. (See page 9.)

High Performance Athletic Conditioning

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 heartbeat count, and 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 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 (see SUGGESTED STRETCHES on page 15). A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

831.294620 specifications

The Weslo 831.294620 is a compact and efficient treadmill that has garnered attention for its blend of performance, technology, and affordability. Designed for home fitness enthusiasts, this treadmill caters to individuals who wish to incorporate regular exercise into their busy schedules without compromising space.

One of the standout features of the Weslo 831.294620 is its space-saving design. It is built to be foldable, allowing users to easily store it away when not in use. This makes it an ideal choice for apartment dwellers or those with limited workout space. The sturdy frame ensures that it can support users of various sizes while providing stability during workouts.

The treadmill boasts a 2.0 horsepower motor, which delivers a smooth and consistent performance. This motor supports a maximum speed of 10 miles per hour, enabling users to engage in both brisk walking and running sessions. The adjustable incline feature adds another layer to workout intensity, allowing users to target various muscle groups and enhance cardiovascular benefits.

A user-friendly console is another key characteristic of the Weslo 831.294620. It includes an LCD display that provides real-time feedback on crucial workout metrics such as speed, time, distance, and calories burned. This feature is essential for individuals monitoring their fitness goals and tracking their progress over time.

To further enhance the workout experience, the treadmill comes equipped with several built-in programs that cater to different fitness levels. These pre-set workouts are designed to keep users engaged and motivated by varying the intensity of their exercise routines. Additionally, the treadmill includes heart rate monitors to ensure users stay within their desired heart rate zones during workouts.

The cushioned deck design also sets the Weslo 831.294620 apart from its competitors. This feature helps to reduce impact on joints, making it a suitable option for individuals with joint concerns or those recovering from injuries.

Overall, the Weslo 831.294620 is a thoughtfully designed treadmill that combines practical features, user-friendly technologies, and space-efficient characteristics. With its blend of functionality and affordability, it serves as a reliable option for anyone looking to maintain an active lifestyle from the comfort of their home. Whether you are a beginner or a seasoned athlete, the Weslo 831.294620 can help you achieve your fitness objectives.