CONDiTIONINGGUiDELINES ....
The followingguidelines will help you to planyour ex-
emise program. Remember--these are general guide-
lines.For more detailed informationabout exercise,
obtaina reputable book or consult your physician.
EXERCISE INTENSITY
Whether you want to bum fat, strengthenyour cardio-
vascularsystem, or increase your athletic perfor-
mance, you can tailor your exercise to your specific
goals. The keyto achieving the desired resultsis to ex-
"ercise with the proper intensity.
Burning Fat
To bum fateffectively, youmust exercise at arelatively
low intensitylevel for a sustainedperiod oftime.
Duringthe first few minutes of exemise, your body
useseasily accessible carbohydrate calories for en-
ergy. Only after the first few minutes ofexercise does
your body begin to use stored fatca/odes for energy.
If yourgoal isto bum fat, adjust the speedand incline
ofthe treadmill untilthe FAT BURN indicator islit. (See
TRAINING ZONE MONITOR on pages 12 and 13.)
Aerobic Exercise
If your goal isto strengthen yourcardiovascular sys-
tam, yourexercise must be "aerobic."Aerobic exercise
isactivity that requires large amounts of oxygen for
prolonged periodsof time. This increases the demand
on the heartto pump blood to the muscles, and on the
lungs to oxygenate the blood. The proper intensity
level foraerobic exercise can be found by using your
pulseas a guide. As you exercise,your pulse should
be kept at alevel between 70% and 85% of yourmaxi-
mum possibleheart rate. This is known as your train-
ingzone. You can find your trainingzone in the table
at the topof this page. Training zones are listed ac-
cordingto age and physicalcondition.
22 During the first few monthsof yourexercise program
Training Zone (Beats/MIn.)
Age Unconditioned
20 138-167
25 136-166
30 136-164
35 134-162
40 132-161
45 131-159
50 129-156
55 127-155
60 126-153
65 125-151
70 123-150
75 122-147
80 120-146
85 118-144
Conditioned
133-162
132o160
130-158
129-156
127-155
125-153
: 124-150
122-149
121-147
119-145
118-144
117-142
115-140
114-139
keepyour pulse near the low end of your training zone
as you exercise. After a few months of regular exer-
cise,your pulse can begradually increased until it is
near the middle of your training zone as you exercise.
You can measureyour pulse usingthe pulse sensor.
Exercisefor about four minutes, and then measure
yourpulse immediately. If your pulse is too highor too
low,adjust the intensityof your exercise. It may also
he helpfulto adjust the speed and incline of the tread-
milluntilthe AEROBIC indicatoris lit. (Sea TRAINING
ZONE MONITOR on pages 12 and 13.)
Performance Training
Ifyour goal is high performance athletic conditioning,
adjustthe speed and inclineof the treadmill until the
PERFORMANCE indicatoris lit.(See TRAINING
ZONE MONITOR on pages12 and 13.)
WORKOUT GUIDELINES
Eachworkout should include three pads: (1) a warm-
up,(2) training zone exercise, and (3) a cool-down.
Warm-up
Warming up prepares the bodyfor exercise by increas-
ingcirculation,delivering more oxygen to the muscles
and raisingthe bodytemperature. Begin each workout
with5 to 10 minutes of stretching and lightexercise to
warmup (see SUGGESTED STRETCHES onpage 23).