Sears 831.287627 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

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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.

WARNING: Before beginning this or any exercise program, consult your physlclan. Thls Is especially Important for persons over the-age of 35 or persons with pre-existing health problems.

EXERCISE INTENSITY

To maximize the benefits of exercising, it is Important t_ ex_,rcise wi;h the proper tntens}ty The prFJper intensity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 70% end 85% of your maximum heart rate as you exercise. This is known as your training zone.

You can find your training zone in the table below. Training zones are listed for both unconditioned and conditioned persons according to age.

 

UNCONDITIONED

CONDITIONED

 

TRAINING ZONE

TRAINING ZONE

AGE

(BEATS/MIN)

(BEATS/MIN)

20

138-167

133-162

25

136-166

132-160

3O

135-164

130-158

35

134-162

129-156

40

132-161

127-155

45

131-159

125-153

50

129-156

124-150

55

127-155

122-149

60

126-153

121-147_.

65

125-151

119-145

70

123-150

118-144

75

122-147

117-142

80

120-146

115-140

85

118-144

114-139

During the first few months of your exemise program, keep your heart rate near the low end of your training zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the mid- dle of your training zone as you exercise.

To measure your heart rate, stop exercising and place two fingers on your wrist. Take a six-se:ond

heartbeat,/ count, and

multiplythe result by 10 to

find your heart rate. For example, if your six-second heartbeat count is 14, your he.art rate is 140 beats per minute. (A six-secondcount is used because your heart rate will drop rapidly when you stop exercising.) Adjust the intensity of your exercise unt!l your heart

rate is at the proper level.

WORKOUT GUIDELINES

Each workout should consist of three basic pads_ a warm-up, 20 to 30 minutes of training zone exercise, and a cool-down. Warming up prepares the body for exercise by increasing circulation, delivering more oxy- gen to the muscles and raising the body temperature.

Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. Then, increase the intensity of your exercise to raise your heart rate to your training zone for 20 to 30 minutes. Breathe regu-

larly and deeply as you exercise--never hold your- breath. Finish each workout with 5 to 10 minutes of

stretching to cool down. This will increase the flexibility of the muscles, and reduce soreness and other post- exercise problems.

To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete upto five workouts each week, if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

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Contents Patent Pending SEARS, Roebuck and CO., Hoffman ESTATES, IL Total Body Motion * LOW ImpactImportant Precautions Table of ContentsFollowing Tools are Required For Assembly AssemblyPart Chart BEFORE- YOU BeginApp,y Page Kdjustment and Peration 000 HOW to Operate the MonitorMaintenance and I ROUBLE-SHOOTING Adjusting the Magnet and Reed SwitchLubricating the Cardio FIT Exercise Intensity Conditioning GuidelinesUnconditioned Conditioned Training Zone AGE BEATS/MIN Workout GuidelinesPart LIST--Model RO995A Exploded DRAWING---Model No R0995A Full 90 DAY Warranty FITSEARS, Roebuck and CO., Dept WA, Hoffman ESTATES, IL