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 exercise program, consult your physi- cian. This is especially important for individu- als over the age of 35 or individuals withpre- existing health problems.

WHY EXERCISE?

Exercise has proven essential for good health and well-being. Participation in a well-rounded exercise program helps to develop a stronger and more effi- cient heart, improved respiratory function, increased stamina, better weight management, increased ability to handle stress and greater self-esteem.

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 and 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 lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.

Burning Fat

To burn fat effectively, you must exercise at the proper intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easi- ly accessible carbohydrate calories for energy. Only 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 intensity of your exercise until your heart rate is between the lower two numbers 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 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 effective aerobic exercise, adjust the intensity of your exercise until your heart rate is near the higher number in your train- ing zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, stop

exercising and place two fingers on your wrist as

shown. Take a six- second heartbeat count, and multiply the result by ten to find your heart

rate. (A six-second count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise.

WORKOUT GUIDELINES

A proper workout includes the following three important parts:

A warm-up, consisting of five to ten minutes of stretching and light exercise. This will increase your body temperature, heart rate, and circulation in prepa- ration for exercise.

Training zone exercise, including 20 to 30 minutes of exercise with your heart rate in your training zone.

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Kathy Ireland Home WLTL23180 Conditioning Guidelines, Why Exercise?, Exercise Intensity, HOW to Measure Your Heart Rate
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WLTL23180 specifications

Kathy Ireland Home WLTL23180 is an exceptional lighting fixture designed to blend aesthetics and functionality seamlessly in modern interiors. Drawing inspiration from Kathy Ireland's signature style, this product not only illuminates spaces but also adds a touch of elegance and sophistication to any room it occupies.

One of the standout features of the WLTL23180 is its contemporary design, which incorporates clean lines and a clean silhouette, making it suitable for various decor themes—from minimalist to traditional. The fixture is available in multiple finishes, allowing homeowners to choose the perfect match for their existing decor. This versatility ensures that the WLTL23180 can be integrated into various rooms, including living areas, bedrooms, and dining spaces.

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Another noteworthy characteristic is the ease of installation. The Kathy Ireland Home WLTL23180 comes with straightforward instructions, making it accessible for the average homeowner. The fixture's design is also optimized for adaptability, allowing for adjustments during installation to ensure proper placement and direction of light.

Durability is a crucial aspect of the WLTL23180, as it is built with high-quality materials that promise longevity. This investment stands the test of time, ensuring that homeowners won’t have to replace their lighting fixtures frequently.

Additionally, the aesthetic appeal of the WLTL23180 is complemented by its ability to accommodate various bulbs. This feature allows users to customize the lighting intensity based on their preferences or the specific requirements of the space.

In summary, the Kathy Ireland Home WLTL23180 lighting fixture masterfully combines style, efficiency, and adaptability. Its energy-efficient LED technology, elegant design, and durable materials make it a fabulous addition to any home, while its user-friendly installation ensures that everyone can enjoy its benefits effortlessly. Whether you're looking to enhance your living space or add functionality to a particular area, the WLTL23180 is a remarkable choice that embodies Kathy Ireland's commitment to quality and design.
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