Healthrider E660 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 a proper diet 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 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 physi- cal 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.

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 the intensity of your exercise until your heart rate is near the middle of your training zone.

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.

Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your heart rate is in your training zone for 20 to 30 minutes.

Cooling Down

Finish each workout with 5 to 10 minutes of stretching. Stretching after exercise develops flexibility and helps prevent post-exercise problems. A proper cool-down should leave you feeling relaxed and comfortably tired.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exer- cise, you may complete up to five workouts each week, if desired.

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Contents QUESTIONS? Model No. HREL09981 Serial NoCustomer HOT Line Mon.ÐFri., 6 a.m.Ð6 p.m. MSTTable of Contents Important PrecautionsBefore YOU Begin FrontBack Right Side Assembly Firmly tighten all four 3/8Ó x 1 1/4Ó Bolts HOW to USE the Elliptical Crosstrainer Plugging in the Power CordFeatures of the Console Exercising on the Elliptical CrosstrainerConsole Diagram IJK HOW to USE the Manual Mode HOW to USE the Incline Programs and the Resistance Programs Select one of the eight incline or resistance programsStart the program HOW to USE the Combination Programs Select one of the combination programsMaintenance and TROUBLE-SHOOTING HOW to Level the Elliptical CrosstrainerPulse Sensor TROUBLE-SHOOTING Moving the Elliptical CrosstrainerConditioning Guidelines Exercise IntensityUnconditioned Conditioned Training Zone BEATS/MIN AGE Workout GuidelinesSuggested Stretches HOW to Order Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT EXPLODEDDRAWINGÑModelHREL09981No Part LISTÑModel No. HREL09981 Key Qty Description