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

831.293020 specifications

The Weslo 831.293020 is a versatile treadmill designed for both novice and experienced fitness enthusiasts. This model offers a perfect blend of functionality and affordability, making it a popular choice for home users looking to incorporate cardiovascular workouts into their fitness routines. The Weslo treadmill is equipped with several features that enhance usability and workout effectiveness.

One of the standout features of the Weslo 831.293020 is its compact design. Measuring approximately 60 inches in length, it is designed to fit easily into smaller spaces, making it ideal for home gyms or living rooms where space is at a premium. Despite its compact size, this treadmill offers a running surface that is substantive enough to provide comfort during running or walking sessions.

The treadmill boasts a powerful motor capable of delivering variable speeds up to 10 mph. This adjustable speed setting allows users to tailor their workout intensity, whether they prefer a leisurely walk or an intense sprint. In addition to the speed options, the Weslo 831.293020 features incline settings, providing users the ability to simulate hill workouts, which can increase the intensity and calorie-burning capability of their routine.

Another noteworthy characteristic is the built-in workout programs. The Weslo 831.293020 comes with various preset routines designed to target specific fitness goals, such as weight loss or endurance training. These programmed workouts add variety and keep users engaged, allowing for a more dynamic and less monotonous exercise experience.

The display console offers a user-friendly interface that shows key workout metrics, including time, distance, speed, calories burned, and heart rate. This data helps users track their progress and stay motivated as they work toward their fitness goals. Additionally, heart rate sensors incorporated into the handlebars allow users to monitor their heart rate without needing a separate device.

Durability is an important aspect of this treadmill. Constructed with a sturdy frame and a reliable running deck, the Weslo 831.293020 is built to withstand standard home use. Its cushioned deck technology reduces impact on joints, providing a safer workout experience and promoting longer sessions without discomfort.

In summary, the Weslo 831.293020 combines compactness, power, and user-focused features, making it an excellent choice for individuals seeking a reliable treadmill for home workouts. With its adjustable speed and incline, built-in programs, and easy-to-read display, it caters to a variety of fitness levels and preferences.