ProForm PFEXF495.0 manual CONDiTiONiNG GUiDELiNES, Warn ING Beforebegino n, Exercise Frequency

CONDiTiONiNG GUiDELiNES

The following guidelines wiii help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful resuUts.

WARN ING: Beforebegino n

this or any exercise program, consult your physician. This is especialJy important for persons over the age of 35 or persons with pre-existinghealth problems.

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 determin- ing heart rate trends in general

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

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 burning, maximum fat burning, and cardiovascular (aerobic) exercise.

165 155 145 140 130 125 I15 _

145 138 130 125 128 110 103 _

125 120 115 110 105 95 90

20 30 40 50 60 70 80

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 "training zone." The lowest number is the recommended heart rate for

fat burning; the middle number is the recommended

heart rate for maximum fat burning; the highest num- ber is the recommended heart rate for aerobic exer-

cise.

Fat Burning

To burn fat effectively, you must exercise at a relative= ly low intensity level for a sustained period of time.

During the first few minutes of exercise, your body uses easily accessible ca,@oiTy_?3.@calories for ener- gy. Only after the first few minutes of exercise does your body begin to use stored @tcalories for energy. if your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest num- ber in your training zone as you exercise. For maxi- mum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise.

Aerobic Exercise

if your goal is to strengthen your cardiovascular sys= tem, your exercise must be "aerobic." Aerobic exer- cise 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 highest number in your training zone.

WORKOUT GUiDELiNES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in prepa- ration for exercise.

Training zone exercise, consisting of 20 to 30 min- utes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise pro- gram, do not keep your heart rate in your training zone for longer than 20 minutes.)

A coo!-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

EXERCISE FREQUENCY

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

15