CONDiTiONiNG GUiDELiNES, Exercise Frequency

CONDiTiONiNG GUiDELiNES

WARNING: Beforebeginningthe

or any exerciseprogram, consuJtyour physi° cianoThis isespeciallyimportantforindividu_

als over the age of 35 or individuals with pre_ existing health problems.

The puJse sensor is not a medical device. Various factors, including your movement, may affect the accuracy of heart rate readings. The sensor is intended onty as an exercise aid in determining heart rate trends in general

The following guidelines wiii help you to plan your ex- ercise 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 recom- mended heart rates for fat burning and aerobic exercise,

165 155 145 140 130 125 115 _

145 138 130 125 118 110 103 C_

125 120 115 110 105 95 90

20 30 40 50 60 70 80

To find the proper heart rate for you, first find your age near 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 define your "train= ing zone," The lower two numbers are recommended

heart rates for fat burning; the higher 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 oaris_oiTyc/?3teo31briesfor en:

ergy, Only after the first few minutes does your body begin to use stored fatc,-2/briesforenergy, if your goal is to burn fat, adjust the speed and incline of the tread: mill until your heart rate is near the lowest number in your training zone,

For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone,

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,

WORKOUT GUiDELiNES

Each workout should include the following three parts:

A Warm-up--Start each workout with 5 to 10 minutes of stretching and light exercise, A proper warm-up in- creases your body temperature, heart rate and circula- tion in preparation for exercise,

Training Zone Exercise--After warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 60 minutes, (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 exer= cise--never hold your breath,

A CooFdown--Finish each workout with 5 to 10 min-

utes of stretching to cool down, This will increase the flexibility of your muscles and will help prevent post- exercise problems,

EXERCISE FREQUENCY

To maintain or improve your condition, complete three workouts each week, with at bast one day of rest be- tween workouts, After a few months, you may corn= plete up to five workouts each week if desired, The key to success is to make exercise a regular and enjoyable part of your everyday life,