CONDITIONING GUIDELINES
The following general guidelines willhelp you to plan
yourexemise program. Remember that proper nutri-
tion and adequate rest are essential for successful
results.
n, inll II II ,lU III III ..............
EXERCISE INTENSITY
Whether your goal is to bum fator strengthen your
cardiovascular system, the key to achieving the
desired results is to exercisewith the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat bumlng, maximum fat bum-
ing,and cardiovascular (aerobic) exercise.
BPM HEART RATE TRAINING ZONES
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To findthe proper heart rate for you, first findyour age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, lookabove your age and
findthe three numbers in light grey boxes. The three
numbers are your "training zone." The lowest number
isthe recommended heart rate for fat burning; the
middle number is the recommended heart rate for
maximum fat burning; the highest number isthe rec-
ommended heart rate for aerobic exf_mise.
Fat Burning
To bum fat effectively,you mustexercise at a relative-
lylow intensity levelfop a sustained pedod of time.
Duringthe firstfew minutes of exercise, your body
useseasily accessible carbohydrate calodes for ener-
gy.Only after the first few minutes of exercise does
your body begin to use stored fat calodes for energy. If
yourgoal is to bum fat, adjust your pace until your
heart rate is near the lowest number inyour training
zone as you exercise. It ma_;also be helpful to set the
collar at the front of the resistance cylinder to level 1,
2, 3, or 4..
For maximum fat burning, adjust your pace untilyour,
heart rate is near the middle number in your training
zone as you exercise.
Aerobic Exercise
If yourgoal is to strengthen yourcardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exercise
isactivity that requireslarge amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungsto oxygenate the blood. For aerobic exercise,
adjustyour pace until your heart rate is near the high-
est number in your training zone. Itmay also be help-
fulto set the collar at the front of the resistance cylin-
derto level 5, 6, 7, or8.
Strength Training
Tostrengthen and tone your muscles, you mustexer-
ciseyour musclesat amoderate to high percentage of
their capacity. Set the collar at the front of the resis-
tance cylinderto level 9, 10, 11, or 12.
HOW TO MEASURE YOUR HEART RATE
8
To measure
your heart rate,
first exercise
for at least four
minutes.Then,
stop exercising
and place two
fingerson your
wristas
shown,Take a
six-second
heartbeat
count, and
multiplythe result by10 to find your heart rate. For
example, ifyour six-second heartbeat count is 14,
your heart rate is 140 beats per minute. (A six-second
count isused because your heart rate will drop rapidly
when you stop exercising.)
Adjustthe intensity of your exercise until your heart
rate is at the desired level. You can adjust the intensity
of your exercise by.adjusting the resistance or by
changing your pace.