ProForm PFEX33790 Conditioning Guidelines, Why Exercise?, Exercise Intensity, Workout Guidelines

Page 12

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 physician. This is especially important for individuals over the age of 35 or individuals withpre- existing health problems.

WHY EXERCISE?

Exercise has proven essential for good health and general well-being. Regular participation in a well- rounded exercise program results in a stronger and more efficient heart, improved respiratory function, increased stamina and endurance, better weight man- agement and body fat control, increased ability to deal with stress, and greater self-esteem and confidence.

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

 

TRAINING ZONE (BEATS/MIN.)

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

 

 

 

85

118Ð144

114Ð139

 

 

 

your training zone in the table below. Training zones are listed according to age and physical condition. 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 gradually until it is near the middle of your training zone as you exercise.

To measure your heart rate, place

two fingers on your wrist as shown. Stop exer-

cising and take a six-second heart- beat 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 the following three phases:

A warm-up phase, lasting 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhyth- mic stretches. This will increase the body temperature, heart rate, and circulation in preparation for strenuous exercise.

A cardiovascular phase, including 20 to 30 minutes of exercising with your heart rate in your training zone.

A cool-down phase, consisting of 5 to 10 minutes of stretching. Thorough stretching offsets muscle con- tractions and other problems caused when you stop exercising suddenly. Stretching for increased flexibility is often most effective during this phase. This phase should leave you relaxed and comfortably tired.

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 exer- cise, you may complete up to five workouts each week, if desired. Find the best time of day for your workouts, and then stick with it.

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

12

Image 12
Contents QUESTIONS? Customer HOT LineTable of Contents Important PrecautionsBefore YOU Begin FrontRight Side BackAssembly Part ChartReed Switch Wire 13 or the Resistance Cable Head Screws Page Page HOW to USE the PROFORM¨ 965R HOW to Operate the Console Maintenance and Storage Battery ReplacementCrank Adjustment HOW to Store the PROFORM¨ 965RWHY EXERCISE? Conditioning GuidelinesExercise Intensity Workout GuidelinesExercise Frequency Suggested StretchesPart LISTÑModel No. PFEX33790 Exploded DRAWINGÑModel No. PFEX33790 Ordering Replacement Parts Limited Warranty