CONDiTiONiNG GUIDELINES
Fat Burning
The following guidelines will help you to plan your ex-
ercise program.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your cardiovascu]ar system, the key ta achieving the desired results _sto 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 hear[ rates for fat burning and aerobic exercise.
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I II II
A3e 20 30 A0 50 4*0 70 80
TO find the proper head 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 '1raining zone. _ The lower two numbers are recommended heart rates
for fat burning; the higher number is the recommended heart rate for aerobic exercise•
To measure your hear[ rate during exercise, use the pulse sensor on the eonsole_ (See page 9.) P your heart rate is too high or too low, adiuat the speed or in- cline of the treadmill as needed,
To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbehydrate calories for energy. Orgy after the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the treadmill until your heart rate is near one of the lower two numbers in your training zone. It may also be helpful to set the speed control on the console to FAT BURN to help you main- tain the proper intensity level. (See page 9.)
Aerobic Exercise
[f your goal is to strengthen your cardiovascular sys- tem, your exercise must be "aerobic," 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 speed and incline of the treadmill until your heart rate is near the higher number in your training zone. It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper int ensi'_ylevel. (See page 9.)
High Parfonnance Athletfo Conditioning
If your goal is high performance athletic conditioning, set the speed control on the conso]e to PERFOR- MANCE to help you maintain the proper intensity level. (See page 9.) Note: During the first few weeks of your exercise p_ogram, keep your heart rate near the low end of your training zone,
WORKOUT GUIDELINES
Each workout should include the following three pads:
A Warm-up
Start each workout with 5 to 10 mlnutes of stretching and light exercise. A proper
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 60 minutes. (During the first few weeks of your exer cise program, do not keep your heart rate in your train- ing zone for longer then 20 minutes.) Breathe regularly and deeply as you exercisemnever hold your breath.
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