Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results.

,WARN ING: Beforebeginning this

or any exercise program, consult your physi- cian, This is especially important for persons over the age of 35 or persons with pre-exist- ing health problems.

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 recom- mended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise.

HEART RATE TRAINING ZONES

Mm _ ]25 120 115 110 105 95 90 FatBum

BPM 145 138 130 125 118 110 103 MaxBurn

MAxV 165 155 145140 130 125 115 o;a ,o

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

above your age. The three numbers are your "training zone." The smallest number is the recommended

heart rate for fat burning; the middle number is the

heart rate for maximum fat burning; the largest number is the heart rate for aerobic exercise.

Burning Fat

To burn fat effectively, you must exercise at a rela- tively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for ener-

gy. 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 smallest number in your training zone as you exercise.

For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle num- ber in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be "aerobic." Aerobic exer- cise 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 intensity of your exercise until your heart rate is near the largest number in your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, first exercise for at least four minutes. Then, stop exercis- ing and place two fingers on your wrist as shown. Take a six-second

heartbeat count, and multiply the result by 10 to find your heart rate. For example, if your six-second heart- beat count is 14, your heart rate is 140 beats per minute. (A six-second count is used because your heart rate will drop rapidly when you stop exercising.)

WORKOUT GUIDELINES

Each workout should include the following three important parts:

A warm-up,consisting of 5 to 10 minutes of stretch- ing and light exercise. (See page 13.) A proper warm- up increases your body temperature, heart rate, and circulation in preparation for exercise.

WLEL19020 specifications

The Weslo WLEL19020 is an excellent choice for those looking to incorporate a reliable and effective treadmill into their home fitness routine. This model combines affordability with a range of features that cater to both beginners and more seasoned runners.

One of the standout characteristics of the WLEL19020 is its space-saving design. With a folding frame, it allows users to easily store the treadmill when not in use, making it ideal for smaller homes or apartments. This feature ensures that even those with limited space can enjoy the benefits of indoor running without sacrificing valuable floor area.

This treadmill is equipped with a powerful motor, which provides a smooth and consistent workout experience. The 2.0 horsepower motor allows for a maximum speed of 10 miles per hour, making it suitable for a variety of workout intensities. Whether you are walking, jogging, or training for a race, the WLEL19020 can cater to your needs.

Another notable feature is the 2-position adjustable incline. This allows users to simulate hill workouts, which are excellent for increasing cardiovascular fitness and burning extra calories. The incline feature adds versatility to your workouts, helping to keep routines fresh and engaging.

The treadmill also comes with a 16"x 50" tread belt that provides ample running space for various users. The tread belt is designed to be durable, yet offers good cushioning, which helps to reduce impact on joints during workouts. This is particularly beneficial for those prone to injuries or apprehensive about the stress of pounding on traditional surfaces.

Integrated workout programs are another key technology in the Weslo WLEL19020, offering pre-set routines that cater to different fitness goals. These programs provide an excellent way for users to challenge themselves and maintain their motivation while tracking their progress. Furthermore, the oversized LCD monitor displays essential workout metrics, including time, distance, speed, and calories burned, helping users to stay informed about their performance.

For those who enjoy listening to music or watching shows while working out, the treadmill features Bluetooth compatibility. This allows users to connect their favorite devices to the treadmill for a more personalized workout experience.

In summary, the Weslo WLEL19020 is a well-rounded treadmill that combines essential features, innovative technologies, and compact design, making it a great option for anyone serious about home fitness. With adjustable incline, integrated workout programs, and a sturdy motor, it provides an enjoyable running experience that can be tailored to individual preferences and goals.