Conditioning Guidelines, Exercise Intensity

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 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 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 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 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 Òtraining zone.Ó The smallest number is the recommended heart rate for fat burning; the middle number is the heart rate for maximum fat burning; the largest number is the heart rate for aerobic exercise.

Burning Fat

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 ener- gy. 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 smallest 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 num- ber in 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 exer- cise 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 largest 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 heartbeat 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.)

WORKOUT GUIDELINES

Each workout should include the following three important parts:

A warm-up, consisting of 5 to 10 minutes of stretch- ing and light exercise. (See page 13.) A proper warm- up increases your body temperature, heart rate, and circulation in preparation for exercise.

PFEL87073 specifications

The ProForm PFEL87073 is a cutting-edge elliptical machine designed to offer a comprehensive and efficient workout experience right in the comfort of your home. This model is engineered with the latest in fitness technology, making it suitable for users of various fitness levels.

One of the standout features of the PFEL87073 is its Smart Stride technology, enabling users to adjust the stride length from 18 to 20 inches. This adaptability allows for a more personalized workout, accommodating different user heights and preferences. The machine also boasts a high-resolution, full-color touchscreen display that provides easy navigation through various workout programs and metrics, ensuring users stay motivated and engaged throughout their sessions.

The PFEL87073 comes equipped with iFit compatibility, offering access to a vast library of on-demand workouts led by certified personal trainers. This integration adds an interactive element to your fitness routine, with new workouts added regularly. The user can also explore the world with the Google Maps feature, allowing them to experience real routes while tracking their performance statistics in real-time.

In terms of resistance, the ProForm PFEL87073 features a durable magnetic resistance system that offers 24 different resistance levels. Users can easily adjust the intensity of their workouts, catering to beginners and seasoned athletes alike. Additionally, the machine is designed with oversized, cushioned pedals for maximum comfort during extended workout sessions.

Another significant advantage of this elliptical is its space-saving design. The machine features a folded footprint, making it ideal for home gyms where space is limited. The built-in transport wheels further enhance its portability, allowing users to move it with ease when not in use.

To keep the workout enjoyable and motivating, the ProForm PFEL87073 is equipped with a Bluetooth-enabled sound system, enabling users to connect their devices and enjoy their favorite music or podcasts while exercising.

In summary, the ProForm PFEL87073 is a versatile and feature-rich elliptical machine designed to enhance the fitness experience at home. With its adjustable stride length, iFit compatibility, extensive resistance levels, and user-friendly display, this model is a fantastic option for anyone looking to improve their cardiovascular fitness and overall health.