Frequency: 3 - 4 times per week
Duration: 20 - 30 minutes
Intensity: 60 - 70% of age predicted maximum heart rate
Stepping speed: Less than 50 strides per minute
PROGRAM TWO
Intermediate Conditioning Program
In most cases, this program will produce results consistent with the fitness goals for the majority of the general fitness population.
Exercises: Do any combinations of all the exercises or simply focus on the exercises 1 & 2 for the entire exercise period.
Frequency: 3 - 5 times per week
Duration: 20 - 45 minutes
Intensity: 70 - 80% of age predicted maximum heart rate
Stepping Speed: 50 - 60 strides per minute
TARGET HEART RATE ZONE
Before starting this or any other exercise program, consult your physician, who can assist you in determining the target heart rate zone appropriate for your age and physical condition. Certain exercise programs or types of equipment may not be appropriate for all people. This is especially important for people over the age of 35, pregnant women, or those with
Monitor your heart rate while you exercise and keep your estimated pulse rate within your target heart rate zone. Follow the instructions on page 19 in this manual regarding heart rate monitoring and how to determine your appropriate target heart rate zone. When used properly, the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate. This estimate is not exact and persons with medical conditions and/or a specific need for accurate heart rate monitoring, should not rely on the estimations provided.
WARM UP & COOL DOWN STRETCHES
Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements that require a limited range of motion, like elliptical striding. 10 - 12 minutes of daily stretching is recommended. This can be done when warming up or cooling down. When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember that all stretches must be done for both sides of your body.
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one hand to assist your balance. Bend the opposite knee and lift your heel towards your buttocks. Reach back and grasp the top of your foot with the same side hand. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel. Stop pulling when you feel the stretch. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing out- wards.) Hold the stretch for 20 to 30 seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a wall or chair with your feet
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