Exercise Guidelines, Exercise Intensity

EXERCISE GUIDELINES

WARNING: Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems.

The heart rate monitor is not a medical de- vice. Various factors may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in deter- mining heart rate trends in general.

These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper inten- sity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise.

To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the near- est ten years). The three numbers listed above your age define your “training zone.” The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.

Burning Fat—To burn fat effectively, you must exer- cise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses 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 lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone.

Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exer- cise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic ex- ercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Warming Up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training Zone Exercise—Exercise for 20 to 30 min- utes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never hold your breath.

Cooling Down—Finish with 5 to 10 minutes of stretch- ing. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months of regular exer- cise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

21 specifications

The Weslo 21 is a popular choice for fitness enthusiasts looking for an efficient and versatile treadmill that can accommodate various exercise routines. Its design blends functionality with modern technology, making it suitable for home workouts, especially for those who have limited space.

One of the standout features of the Weslo 21 is its compact design. With dimensions that allow it to fit comfortably in smaller areas, it can be easily stored when not in use. This space-saving aspect is supplemented by its foldable frame, allowing users to simply lift and lock the running deck vertically, freeing up floor space.

The Weslo 21 boasts a powerful motor, typically around 2.5 HP, which provides smooth and consistent performance. This ensures that users can run or walk at varying speeds without interruptions. The treadmill offers a top speed of 10 miles per hour, making it appropriate for both walking and running workouts.

Another significant characteristic of the Weslo 21 is its cushioned running surface. The patented Comfort Cell cushioning system minimizes impact on joints, reducing the risk of injury and providing a more comfortable exercise experience. This feature is particularly important for those who may have joint issues or are new to running.

The interface of the Weslo 21 includes an easy-to-read LCD display that tracks essential workout statistics such as time, distance, speed, calories burned, and heart rate. Many models feature built-in heart rate sensors located on the handrails, allowing users to monitor their heart rate during workouts effectively.

In addition to its basic functionality, the Weslo 21 comes with several pre-set workout programs. These programs are designed by fitness experts to help users add variety to their routines and to assist them in achieving their fitness goals. Users can choose from different intensity levels, making it suitable for beginners and advanced users alike.

Another notable aspect of the Weslo 21 is its affordability. It provides an excellent option for those who want a reliable treadmill without breaking the bank. The combination of quality features, ease of use, and the ability to adjust workout intensity makes it a versatile choice for staying fit at home.

In summary, the Weslo 21 is an effective treadmill that combines modern technology with user-friendly features, making it an appealing option for fitness enthusiasts of all levels. Its compact design, cushioned running surface, user-friendly display, and varied workout programs contribute to a well-rounded fitness experience.