CONDITIONING GUIDELINES
WARNING: Before beginning this or any exercise program, consult your
physician. This is especially important for in- dividuals over the age of 35 or individuals with
The pulse sensor is not a medical device. Various factors, including your movement,
may affect the accuracy of heart rate readings. The sensor is intended only as an exercise aid
in determining heart rate trends in general.
The following guidelines will help you to plan your ex- ercise program.
lines. For more detailed information about exercise, obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether you want to burn fat, strengthen your cardio- vascular system, or increase your athletic perfor- mance, you can tailor your exercise to your specific goals. The key to achieving the desired results is to ex- ercise with the proper intensity.
Burning Fat
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time. |
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During the first few minutes of exercise, your body |
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uses easily accessible | carbohydrate calories | for en- | |
ergy. 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, set the speed control on the console to FAT BURN to help you maintain the proper intensity level. (See pages 8 and 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. The proper intensity level for aerobic exercise can be found by using your pulse as a guide. As you exercise, your pulse should be kept at a level between 70% and 85% of your maxi- mum possible heart rate. This is known as your train- ing zone. You can find your training zone in the table
at the top of this page. Training zones are listed ac- cording to age and physical condition.
14During the first few months of your exercise program,
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| TRAINING ZONE (Beats/Min.) | ||||
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20 |
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25 |
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30 |
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35 |
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40 |
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45 |
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50 |
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55 |
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60 |
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65 |
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70 |
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75 |
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80 |
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85 |
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keep your pulse near the low end of your training zone as you exercise. After a few months of regular exer- cise, your pulse can be gradually increased until it is near the middle of your training zone as you exercise. You can measure your pulse using the pulse sensor. Exercise for about four minutes, and then measure
your pulse immediately. If your pulse is too high or too low, adjust the intensity of your exercise. It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity
level. (See pages 8 and 9.)
Performance Training
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 pages 8 and 9.)
WORKOUT GUIDELINES
Each workout should include three parts: (1) a warm- up, (2) training zone exercise, and (3) a
Warm-up
Warming up prepares the body for exercise by increas- ing circulation, delivering more oxygen to the muscles and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up (see SUGGESTED STRETCHES on page 15).