Image IMST90060 Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

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CONDITIONING GUIDELINES

The following guidelines will help you to plan your exercise program. Remember that a proper diet and adequate rest are essential for successful results.

WARNING: Before beginning this or any exercise 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 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. For effective exercise, your heart rate should be maintained at a level between 70% and 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 according to age and physical condition.

 

 

 

 

 

 

 

 

 

 

 

 

 

UNCONDITIONED

 

 

CONDITIONED

 

 

 

 

 

TRAINING ZONE

 

 

TRAINING ZONE

 

 

 

 

 

(BEATS/MIN)

 

 

(BEATS/MIN)

 

 

AGE

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

20

 

138-167

 

133-162

 

 

 

 

 

 

 

 

 

 

25

 

136-166

 

132-160

 

 

 

 

 

 

 

 

 

 

30

 

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

 

 

 

 

 

 

 

 

 

 

Burning Fat

To burn fat, you must exercise at a low intensity level for a sustained period of time. During the first few

minutes of exercise, your body uses easily accessible carbohydrate calories for energy. 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 the intensity of your exercise until your heart rate is near the low end of your training zone as you exercise. It may also be helpful to use workout program 3, 5, or 6 on the console (see pages 6, 7, and 8).

Aerobic Exercise

If your goal is to strengthen your cardiovascular system, 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 the intensity of your exercise until your heart rate is near the middle of your training zone. It may also be helpful to use workout program 1, 2, or 4 on the console (see pages 6, 7, and 8).

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, stop

exercising and place two fingers on your wrist as

shown. Take a six- second heartbeat count, and multiply the result by ten to find your heart rate. (A six-second

count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise.

WORKOUT GUIDELINES

Each workout should include three important parts:

(1)a warm-up, (2) training zone exercise, and (3) a cool-down.

Warming up

Warming up prepares the body for exercise by increasing 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.

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Contents QUESTIONS? Model No. IMST90060 Serial NoCustomer HOT Line Important Precautions Table of ContentsFront Before YOU BeginRight Side BackScrewdriver A rubber mallet AssemblyPage Diagram of the Console HOW to USE the IMAGE¨ 7.0 StepperHOW to Exercise on the Stepper HOW to USE the Manual ModeHOW to USE the Workout Programs Information Mode TROUBLE-SHOOTING and MaintenanceHOW to Adjust the Reed Switch Start the programConditioning Guidelines HOW to Measure Your Heart RateExercise Intensity Unconditioned Conditioned Training Zone BEATS/MIN AGEExercise Frequency Training Zone ExerciseCooling Down Key Qty DescriptionExploded Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT