Sears 831 297241 owner manual Exercise Intensity, Unconditioned Conditioned

CONDITIONING GUIDELINES

Th e following guldellnes Willhelp you to plan y0ur. _ i, :: :_:During the.fi_t fe._._onths of y0_e:<e_c_'se-pr_gram,

exemlse program. Remember that proper nutdtion and _ : keep your head.iate.llear the Io_/end_f _,ourrtraining

adequate rest are essential for successful results.			zone as you exemlse.'After a few months, _;ou'rheart
WARNING: Boforebeginning this or			rate can be increased gradually until it is near the mid-
			dle of your training zone as you exercise.
any exerctse program, consult your physlclan. This			To measure
Is especlally Important for Individuals over the age
			your bead rate,
of 36 or Individuals wlth pre-exlsting health prob.
lems.			stop exercising
EXERCISE INTENSITY			and place two
			fingers on your
			wdst as
To maximize the benefits of exercising, it is important			shown. Take a
to exercise with the proper Intensity. The proper inten-			six-seccnd
sit,/can	be found by using your heart rate as a guide.		heartbeat
For effective aerobic exercise, your heart rate should			count, and
be maintained at a level between 70% and 85% of			multiply the
your maximum head rate as you exercise. This is
			result by 10 to
known as your training zone. You can find your training
			find your heart rate. For example, if your six-second
zone in the table below. Training zones are listed for
			beartbeat count is 14, your head rate is 140 beats per
both unconditioned and conditioned persons according
			minute. (A six-second count is used because your
to age.
			heart rate will drop rapidly when you stop exercising.)
	UNCONDITIONED	CONDITIONED	Adjust the intensity of your exercise until your heart
			rate is at the proper level.
	TRAINING ZONE	TRAINING ZONE
AGE	(BEATS/MIN	(BEATS/MIN	WORKOUT GUIDEUNES
20	138-167	133"162	Each workout should consist of three basic pads: a
25	136-165	132-160	warm-up, 20 to 30 minutes of training zone exercise,
30	135-164	130-158	and a cool-down. Warming up prepares the body for
			exercise by increasing circulation, delivering more oxy-
35	134-162	129-156	gen to the muscles and raising the body temperature.
40	132-161	127-155	Begin each workout with 5 to 10 minutes of stretching
			and light exercise to warm up. Then, increase the
45	131-159	125-153	intensity of your exercise to raise your heart rate'to
50	129-156	124,'150	your training zone for 20 to 30 minutes. Breathe regu-
			larly and deeply as you exercise--never hold your
55	127-155	122-149	breath. Finish each workout with 5 to 10 minutes of
			stret_ing to cool down. This will increase the flexibility
60	126.153	121-147
			of th_'musclas, and reduce soreness and other post-
65	125-151	119-145	exercise problems.
70	125-150	118-144	To maintain or improve your condition, complete three
75	122-147	117-142	workouts each week, with at least one day of rest
8g	120-146	116.140	between workouts. After a few months of regular exer-
			cise, you may complete up to five workouts each week,
55	118-144	114-139	if desired. The key to success is CONSISTENCY.

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