Exercise Guidelines, Exercise Intensity

EXERCISE GUIDELINES

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

WARNING: The pulse sensor is not a med- ical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.

Exercise has proven essential for good health and well-being. Regular participation in a well-rounded exercise program results in a stronger and more effi- cient heart, improved respiratory function, increased stamina, better weight management, increased ability to deal with stress, and greater self-esteem.

EXERCISE INTENSITY

To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper inten- sity 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% 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.

	TRAINING ZONE (BEATS/MIN.)
AGE
AGE	UNCONDITIONED	CONDITIONED

20	138Ð167	133Ð162
25	136Ð166	132Ð160
30	135Ð164	130Ð158
35	134Ð162	129Ð156
40	132Ð161	127Ð155
45	131Ð159	125Ð153
50	129Ð156	124Ð150
55	127Ð155	122Ð149
60	126Ð153	121Ð147
65	125Ð151	119Ð145
70	123Ð150	118Ð144
75	122Ð147	117Ð142
80	120Ð146	115Ð140

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

To measure your heart rate, use the built-in pulse sensor. You can also measure your heart rate by plac- ing two fingers on your wrist as shown. Stop exercis- ing and take a six-

second heartbeat count. 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

A well-rounded workout includes three important parts:

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

Training zone exercise, consisting of 20 to 40 min- utes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise pro- gram, do not keep your heart rate in your training zone for longer than 20 minutes.)

A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work- outs each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Caution: Be sure to progress at your own pace and avoid overdoing it. Incorrect or excessive training may result in injury to your health.

Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.