Conditioning Guidelines

WARNING:

Before beginning this or any exercise pro- gram, consult your physician. This is espe- cially important for persons over the age of 35 or persons with pre-existing health problems.

The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determin- ing heart rate trends in general.

The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results. Each workout should include the following three parts:

Warming Up—Begin each workout with 5 to 10 min- utes of stretching and light exercise. A proper warm- up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training Zone Exercise—Each workout should con- sist of 20 to 30 minutes of exercising with your heart rate in your training zone. Note: During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 min- utes.

Cooling Down—End each workout with 5 to 10 min- utes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. Schedule your workouts for the time of day when your energy level is the highest.

After a few months of regular exercise, you may com- plete up to five workouts each week, if desired. Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.

CARDIOVASCULAR TRAINING GUIDELINES

Whether your goal is to burn fat or to 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 recommended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age at the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your “training zone.” The lowest number is the recommended heart rate for fat burning, the middle number is the recom- mended heart rate for maximum fat burning, and the highest number is the recommended heart rate for aerobic exercise.

Fat Burning—To burn fat effectively, you must exer- cise at a relatively low intensity level for a sustained period of time. During the first few minutes of exer- cise, 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 calo- ries 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 exer- cise. 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 “aero- bic.” 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.