Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

The following general guidelines will help you to plan your exercise program. Remember that proper nutri- tion and adequate rest are essential for successful results.

WARNING: Before beginning this or any exercise program, consult your physi- cian. This is especially important for persons over the age of 35 or persons with pre-exist- ing 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 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 near the bottom of the chart (ages are rounded off to the nearest ten years). Next, look above your age and find the three numbers in light grey boxes. The three numbers are your “training zone.” The lowest number is the recommended heart rate for fat burning, the middle number is the recommended 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 exercise at a relative- ly 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 your pace until your heart rate is near the lowest number in your training zone as you exercise.

Maximum Fat Burning

For increased fat burning, adjust your pace 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 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 your pace until your heart rate is near the high- est 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 exer-

cising 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 heart- beat 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.)

Adjust your pace until your heart rate is at the desired level.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, lasting 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhythmic stretches to increase the body temperature, heart rate, and circulation in preparation for strenuous exercise. (Refer to SUGGESTED STRETCHES on page 13.)

HRCR28720 specifications

The Healthrider HRCR28720 is a highly efficient and versatile piece of equipment designed to enhance cardiovascular health and overall fitness. As an integral part of the Healthrider brand, this model embodies innovation and user-friendly features that appeal to a wide range of fitness enthusiasts from beginners to advanced users.

One of the standout features of the HRCR28720 is its adjustable resistance system. This allows users to customize their workout intensity, enabling them to push their limits and achieve optimal results. The magnetic resistance system is quiet and smooth, providing a natural feel during exercise and ensuring a low-impact workout that is easy on the joints.

The design of the Healthrider HRCR28720 is sleek and compact, making it suitable for home use where space can often be a concern. The sturdy frame is built to support users of various sizes, and the adjustable pedals ensure a comfortable fit for every workout session. This adaptability is particularly beneficial for families or multi-user households.

The console of the HRCR28720 features a clear display that tracks essential workout metrics such as time, distance, speed, and calories burned. This real-time feedback helps users monitor their progress and stay motivated. Additionally, preset workout programs are available, providing structured routines for those looking to enhance their training regimen and vary their workouts.

Healthrider also includes integrated heart rate monitoring features in this model, allowing users to keep track of their heart rate during workouts. This is essential for those who wish to stay within specific training zones or monitor their cardiovascular health effectively.

Furthermore, the HRCR28720 is designed with user comfort in mind. The ergonomically shaped handlebars provide ample grip, and the cushioned seat ensures that even longer workout sessions remain comfortable. Transport wheels also make it easy to move the machine, ensuring versatility for users who need to shift their equipment as needed.

Durability is another critical characteristic of the HRCR28720. The high-quality materials used in its construction are built to withstand continuous use, making it a reliable investment for those committed to their fitness journey.

In summary, the Healthrider HRCR28720 is a comprehensive fitness solution that combines adjustable resistance, advanced monitoring technologies, and user-centric design. Whether aiming to lose weight, improve endurance, or maintain cardiovascular health, this equipment is equipped to meet diverse fitness goals, making it a valuable addition to any home gym.

Healthrider HRCR28720 Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

Models: HRCR28720