Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

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

WARNING: Before beginning this or any exercise program, consult your physician. This is espe- cially important for individuals over the age of 35 or individuals with pre-existing health problems.

EXERCISE INTENSITY

Whether your goal is to burn fat or 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 burn- ing, and cardiovascular (aerobic) exercise. (This chart is also found on the console.)

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 Òtraining zone.Ó The lowest number is the recommended heart rate for fat burning, the middle number is the recom- mended heart rate for maximum fat burning, and the highest number is the recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative- ly 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 your pace or the resis- tance until your heart rate is near the lowest number in your training zone as you exercise.

For maximum fat burning, adjust your pace or the resistance until your heart rate is near the middle number in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be Òaerobic.Ó 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 your pace or the resistance until your heart rate is near the highest number in your training zone as you exercise.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, first exercise for at least four minutes. Then, stop exercising and place two fin- gers on your wrist as shown. Take a six-second heart- beat 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-sec- ond count is used because your

heart rate will drop rapidly when you stop exercising.)

Adjust the intensity of your exercise until your heart rate is at the desired level. You can adjust the intensity of your exercise by changing your pace or by adjust- ing the resistance.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases the body temperature, heart rate, and circulation in prepa- ration for strenuous exercise.

HRAW56073 specifications

The Healthrider HRAW56073 is a premium exercise bike designed to provide users with a comprehensive fitness solution in the comfort of their own homes. Built for durability and performance, this model integrates advanced features, ensuring an optimal workout experience.

One of the standout characteristics of the HRAW56073 is its adjustable seat with multiple positions. This ensures users of varying heights can find a comfortable riding position, promoting proper posture and reducing the risk of injury during workouts. The bike is equipped with a sturdy frame that can support a maximum user weight, making it suitable for a wide range of individuals.

In terms of technology, the Healthrider HRAW56073 comes with an integrated LCD display that tracks essential metrics such as time, speed, distance, calories burned, and heart rate. This real-time feedback enables users to monitor their progress effectively and stay motivated throughout their fitness journey. Moreover, the bike also features built-in heart rate sensors located on the handlebars, allowing users to gauge their exertion levels.

The HRAW56073 offers a variety of workout programs aimed at keeping users engaged and challenged. These pre-programmed workouts include varying intensity levels, catering to both beginners and seasoned athletes. The user can easily select a program that aligns with their fitness goals, whether it's weight loss, endurance training, or cardio fitness.

Another key feature is the resistance system, which utilizes a magnetic resistance mechanism. This system provides a smooth and quiet ride, making it ideal for home use without disturbing family members or neighbors. Users can seamlessly adjust the resistance levels, providing a customizable workout that can evolve with their fitness capabilities.

Additionally, the Healthrider HRAW56073 boasts a space-saving design. Its compact form factor allows it to fit seamlessly into smaller home gym spaces. The bike includes transport wheels for easy relocation, making it convenient to store when not in use.

Overall, the Healthrider HRAW56073 is an excellent choice for anyone looking to enhance their fitness routine. With features focused on comfort, technology, and user engagement, it stands out as a reliable and efficient exercise bike that makes working out enjoyable and accessible for all fitness levels.