CONDITIONING GUIDELINES
14
The following guidelines will help you to plan your ex-
ercise program. Remember-these are general guide-
lines only. For more detailed exercise information, ob-
tain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether yourgoal is to bum fat or to strengthen your
cardiovascular system, the key to achieving the desired
resultsis to exercise with the proper intensity. The
properintensity 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.
I20 30 40 50 60 70 80 AGE
b.p.rlT.
HEART RATE TRAINING ZONES
AEROBIC I
MAX. FAT |
FATBURN |
To find the proper heart rate for you, first find your age
at the top of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers below
your age. The three numbers are your "training zone."
The lowertwo numbers are recommended heart rates
for fat burning; the higher number is the recommended
heart rate for aerobic exercise.
Fat Burnfng
To bum fat effectively, you must exercise at a relatively
lowintensity level for a sustained period of time. During
the firstfew 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. Ifyour goal isto bum 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 9.)
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exercise
isactivity that requires large amounts of oxygen for
prolongedperiods 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,
adjust the speed and inclineof the treadmill until your
heart rate is near the higher number in your training
zone. It may also be helpful to set the speed controlon
the console to AEROBIC tohelp you maintain the
properintensity level. (See page 9.)
High Performance Athletic Conditioning
If yourgoal is high performance athletic conditioning,
setthe speed control on the console to PERFOR-
MANCE to help you maintain the proper intensity level.
(See page 9.) Note: During the firstfew weeks Ofyour
exercise program, keep your heart rate near the low
end of your training zone.
To measure your heart rate during exercise, use the
pulse sensoron the console. (See page 9.) Ifyour
heart rate is too high or too low, adjust the speed or in-
cline of the treadmill as needed.
WORKOUT GUIDELINES
Each workoutshould include the following three pads:
A Warm-up
Starteach workout with 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
rationfor strenuous exercise.
Tra_lng Zone Exercise
After warming up, increase the intensity of your exer-
cise until your heart rate is inyour training zone for 20
to 60 minutes. (During the first few weeks of your exer-
cise program, do not keep your heart rate in your train-
ingzone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise--never hold your breath.