CONDITIONING GUIDELINES
The following guidelines will help you to plan your exercise program. Remember that proper nutrition and ade- quate rest are essential for successful results.
,WAR NIN G: Before beginning this or any exercise program, consult your physician. This is
especially important for individuals over the age of 35 or individuals with
EXERCISE INTENSITY
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 effective aerobic 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.
| UNCONDITIONED | CONDITIONED |
| UNCONDITIONED | CONDITIONED |
| TRAINING ZONE | TRAINING ZONE |
| TRAINING ZONE | TRAINING ZONE |
AGE | (BEATS/MIN) | (BEATS/MIN) | AGE | (B EATS/MIN) | (BEATS/MIN) |
20 | 55 | ||||
25 | 60 | ||||
30 | 65 | ||||
35 | 70 | ||||
40 | 75 | ||||
45 | 80 | ||||
50 | 85 |
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 of regular exercise, your heart rate can be increased gradually until it is near the middle of your training zone as you exercise. You can measure your heart rate using the pulse mode of the console. Exercise for at least four minutes, and then measure your heart rate immediately. 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.
^_u_WAR N ING: The pulse sensor is not a medical device. Various factors, including your move-
ment during exercise, may affect the accuracy of heart rate readings. The sensor is intended only as an
exercise aid in determining heart rate trends in general. | : |
WORKOUT GUIDELINES |
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Each workout should consist of three basic parts: a
To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. The key to success is CONSISTENCY.
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