ProForm 785 TL Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

CONDITIONING GUIDELINES

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-ex- isting health problems.

The following guidelines will help you to plan your ex- ercise program. Remember that proper nutrition and adequate rest are essential for successful results.

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 ac- cording to age and physical condition.

			Training Zone (Beats/Min.)
	Age		Unconditioned	Conditioned
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
85		118-144		114-139

Burning Fat

To burn fat, you must exercise at a low intensity level for a sustained period of time. During the first few min- utes of exercise, your body uses easily accessible car-

bohydrate 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 near the low end of your training zone.

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

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, stop exer-

cising 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

Each workout should include three parts: (1) a warm- up, (2) training zone exercise, and (3) a cool-down.

Warming-up

Warming up prepares the body for exercise by increas- ing 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 (see SUGGESTED STRETCHES on page 29).

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 than 20 minutes.) Breathe regularly and deeply as you exerciseÑnever hold your breath.

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