Sears 831.288300 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 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 recom- mended 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 top of the chart (ages are rounded off to the nearest ten years). Next, look below your age and find the three numbers in boxes. The three numbers are your Òtraining zone.Ó 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 recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a rela- tively 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 lowest number in your training zone as you exercise.

For maximum fat burning, adjust the intensity of your exercise 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 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 highest 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 the intensity of your exercise until your heart rate is at the desired level. You can adjust the inten- sity of your exercise by changing your pedaling pace, adjusting the pedaling resistance, or moving the handlebars as you pedal.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretch- ing and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for strenuous exercise. (See SUGGESTED STRETCHES on page 11.)

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Contents Model No Serial No SEARS, Roebuck and CO., Hoffman ESTATES, ILTable of Contents Full 90 DAY WarrantyImportant Precautions Front Before YOU BeginRight Side Assembly Page HOW to Adjust the Pedal Straps HOW to USE the PROFORM¨ 990SHOW to Adjust the Position of the Seat Frame HOW to Adjust the Pedaling ResistanceDescription of the Monitor Modes Diagram of the Console Description of the ConsoleHOW the Pacer Programs Operate Follow your progress with the monitor modes Select one of the three pacer programs or the manual modeSTEP-BY-STEP Console Operation Begin your workoutExercise Intensity HOW to Measure Your Heart RateConditioning Guidelines Workout GuidelinesExercise Frequency Suggested StretchesCrank Adjustment Maintenance and StorageBattery Replacement HOW to Store the PROFORM¨ 990SPage Part LISTÑModel No Key Part Qty DescriptionExploded DRAWINGÑModel No QUESTIONS? Model No