ProForm 831.297671 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

CONDITIONING GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for in- dividuals over the age of 35 or individuals with pre-existing health problems.

The pulse sensor is not a medical device. Various factors, including your movement, may affect the accuracy of heart rate readings. The sensor is intended only as an exercise aid in determining heart rate trends in general.

The following guidelines will help you to plan your exercise program. For more detailed exercise informa- tion, obtain a book or consult your physician.

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. (The chart is also found on the treadmill console.)

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. These numbers are your Òtraining zone.Ó The smaller two numbers are recommended heart rates for fat burning; the larger number is the recommended heart rate for aerobic exercise. To measure your heart rate during exercise, use the pulse sensor on the con- sole. (See page 9.) If your heart rate is too high or too low, adjust the speed or incline of the treadmill.

Burning Fat

To burn fat effectively, you must exercise at a relatively 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 does your body begin to use stored fat calories for energy. If your goal is to burn fat,

adjust the speed and incline of the treadmill until your heart rate is near one of the lower two numbers in your training zone. It may also be helpful to set the speed control on the console to FAT BURN to help you main- tain the proper intensity level (see page 8).

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 speed and incline of the treadmill until your heart rate is near the higher number in your training zone. It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level (see page 8).

High Performance Athletic Conditioning

If your goal is high performance athletic conditioning, set the speed control on the console to PERFOR- MANCE to help you maintain the proper intensity level (see page 8). Note: During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-upÑStart each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up in- creases your body temperature, heart rate, and circu- lation in preparation for exercise.

Training Zone ExerciseÑAfter warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.)

A Cool-downÑFinish each workout with 5 to 10 min- utes of stretching to cool down. This will increase the flexibility of your muscles and will help to prevent post- exercise problems.

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months of regular exer- cise, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

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