Sears 831.297662 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

CONDITIONING GUIDELINES

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 your goal is to bum 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.

I20 30 40 50 60 70 80 AGE

	AEROBIC I
	MAX. FAT
b.p.rlT.	FAT BURN
HEART RATE TRAINING	ZONES

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 lower two 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 low intensity level for a sustained period of time. During

14the 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 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 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 9.)

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 9.) Note: During the first few weeks Of your exercise program, keep your heart rate near the low end of your training zone.

To measure your heart rate during exercise, use the pulse sensor on the console. (See page 9.) If your

heart rate is too high or too low, adjust the speed or in- cline of the treadmill as needed.

WORKOUT GUIDELINES

Each workout should include the following three pads:

A Warm-up

Start each 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- ration for strenuous exercise.

Tra_lng Zone Exercise

After warming up, increase the intensity of your exer- cise until your heart rate is in your 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- ing zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise--never hold your breath.