Healthrider HREVEL05983 manual Conditioning Guidelines, Exercise Intensity, Beats/Min Age

CONDITIONING GUIDELINES

The following basic guidelines will help you to plan your exercise program. For more detailed information, obtain a reputable book or consult your physician.

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. For effective exercise, your heart rate should be maintained at a level between 70% and

85% of your maximum heart rate as you exercise. This is known as your training zone.

You can find your training zone in the table below. Training zones are listed according to age and physi- cal condition.

		UNCONDITIONED		CONDITIONED
		TRAINING ZONE		TRAINING ZONE
		(BEATS/MIN)		(BEATS/MIN)
	AGE
20		138-167	133-162
25		136-166	132-160
30		135-164	130-158
35		134-162	129-156
40		132-161	127-155
45		131-159	125-153
50		129-156	124-150
55		127-155	122-149
60		126-153	121-147
65		125-151	119-145
70		123-150	118-144
75		122-147	117-142
80		120-146	115-140

Burning Fat

To burn fat, you must exercise at a low intensity level for a sustained period of time. During the first few minutes of exercise, 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 calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is

near the low end of your training zone as you exercise.

WARNING: 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 determining heart rate trends in general.

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 the intensity of your exercise until your heart rate is near the middle of your training zone.

WORKOUT GUIDELINES

Each workout should include three important parts:

(1)a warm-up, (2) training zone exercise, and (3) a cool-down.

Warming up

Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up.

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 30 minutes.

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