Sears 831.287943 Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

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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 exer- cise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing 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 recommended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise.

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, look above your age and find the three numbers in light grey boxes. The three numbers are your “training zone.” The lowest number is the recommended heart rate for fat burning; the middle number is the recommended heart rate for maximum fat burning; the highest number is the rec- ommended 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 until your heart rate is near the lowest number in your training zone as you exercise.

Maximum Fat Burning

For increased fat burning, adjust your pace 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 “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 your pace until your heart rate is near the high- est 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 exercising 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.)

Adjust your pace until your heart rate is at the desired level.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, lasting 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhythmic stretches to increase the body temperature, heart rate, and circulation in preparation for strenuous exercise. (Refer to SUGGESTED STRETCHES on page 13.)

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Contents Model No Serial No SEARS, Roebuck and CO., Hoffman ESTATES, ILTable of Contents Important PrecautionsBefore YOU Begin Assembly Following Tools not Included are Required for AssemblyPage Hole Page Adjustment and Operation Proper Exercise Form Muscles affected All Major Muscle GroupsMuscles affected Forearm Flexors Muscles affected Biceps and ChestMuscles affected Shins and Calves Muscles affected Calves and ThighsMuscles affected Arms, Upper Back, and Chest Muscles affected Abdomen, Legs, and Lower BackMaintenance and TROUBLE-SHOOTING HOW to Replace the BatteriesHOW to Lubricate the Aerobic Rider HOW to Measure Your Heart Rate Conditioning GuidelinesExercise Intensity Workout GuidelinesExercise Frequency Suggested StretchesKey Qty Description Key No. Qty. DescriptionExploded DRAWING-Model No Ordering Replacement Parts QUESTIONS? Replacement PartsFull 90 DAY Warranty SEARS, Roebuck and CO., Dept WA, Hoffman ESTATES, IL