Sears 831.297311 owner manual Conditioning Guidelines, Exerciseintensity, Workout Guideunes

CONDITIONING GUIDELINES

The following guidelines will help you to plan your exer- cise program. Remember that proper nutrition and ade- quate rest are essential for successful results.

WARNING: Before beginning Ibis or any exercise program, consultyour physician. This is espe- cially important for individuals over the age of 35 or individuals wiib pre-existing healthproblems.

EXERCISEINTENSITY

To maximize the benefits of exercising, it is important to exercise with the proper intensity.The proper intensity level can be found by using your heart rate as a guide. For effectiveaerobic exercise, your heart rate shouldbe 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 listedfor bath uncon- ditioned and conditioned personsaccording to age.

	UNCONDITIONED	CONDITIONED
	TRAINING ZONE	TRAINING ZONE
AGE	(BEATS/MIN)	(BEATS/MIN)
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

During the first few months of your exercise program, keep your heart rate near the low end of your training

zone as you exercise. After a few months, your heart rate can be increasedgradually until it is near the middle of your training zone as you exercise. To measure your heart rate, stop exercising and place two fingers on your wrist as shown. Take a slx-second heartbeat count, and

multiplythe result by 10 to find your heart rate. For example, if your six-secondheartbeat count is 14, your heart rate is 140 beats per minute. (A six-second count is used because your heart rate will drop rapidly when you stop exercising.) Adjust the intensity of your exercise until your heart rate is at the proper level.

WORKOUT GUIDEUNES

Each workout shouldconsist of three basic parts: a warm-up, 20 to 30 minutesof training zone exercise, and a cool-down.Warming up prepares the body for exercise by increasing circulation, delivering more oxy- gen to the musclesand raising the body temperature.

Begin each workout with 5 to 10 minutesof stretching and light exercise to warm up. Then, increase the intensi- ty of your exercise to raise your heart rate to your train- ing zone for 20 to 30 minutes. Breathe regularly and deeply as you exercise-never hold your breath. Finish each workout with 5 to 10 minutesof stretchingto cool down. This wilt increase the flexibility of the muscles,and reduce sorenessand other post-exerciseproblems.

To maintain or improve your condition, complete three workoutseach week, with at least one day of rest between workouts. After a few months of regular exer- cise, you may complete up to five workouts each week, if desired. The key to successis CONSISTENCY.

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