Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results.

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.

EXERCISE INTENSITY

Whether your goal is to burn 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 recom- mended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age at the bottom line of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your “training zone.” The lowest number is the recommended heart rate for fat burning; the middle number is the recom- mended heart rate for maximum fat burning; the high- est number is the recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative- ly low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for ener- gy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest num-

ber in your training zone as you exercise. For maxi- mum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” Aerobic exer- cise 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 intensity of your exercise until your heart rate is near the highest number in your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, first

exercise for at least four minutes. Then, stop exercising and

place two fingers on your wrist as shown. Take a six- second heartbeat

count, and multiply the result by 10 to find your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six- second count is used because your heart rate will drop rapidly when you stop exercising.)

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 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 exercise.

Training zone exercise, consisting of 20 to 30 min- utes of exercising with your heart rate in your training zone. Note: During the first few weeks of your exer- cise program, do not keep your heart rate in your training zone for longer than 20 minutes.

A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

831.283160 specifications

The Weslo 831.283160 is a versatile and efficient piece of fitness equipment designed to enhance your workout experience from the comfort of your home. Catering to a wide range of fitness enthusiasts, the treadmill boasts a variety of features and technologies aimed at improving cardiovascular health, aiding weight loss, and boosting overall fitness.

One of the standout features of the Weslo 831.283160 is its powerful motor, providing a smooth and quiet operation, allowing users to run or walk at varying speeds without disturbing others in the household. The treadmill offers adjustable speed settings, enabling users to customize their workout intensity according to their fitness levels and goals. With a top speed reaching up to 10 miles per hour, it caters to both beginners and experienced runners alike.

The running surface of the Weslo 831.283160 is thoughtfully designed with a spacious area to ensure comfort during workouts. This treadmill includes a cushioned deck that helps reduce impact on the joints, making it an excellent choice for individuals who may need to be cautious about their body mechanics while exercising. This feature is essential for preventing injuries and ensuring a sustainable fitness routine.

Another noteworthy characteristic of this treadmill is its folding design. The Weslo 831.283160 can be easily folded up when not in use, saving valuable space in your home. This practical feature is particularly beneficial for those living in smaller spaces, allowing users to maintain a dedicated exercise area without it interfering with day-to-day life.

The console of the Weslo 831.283160 is user-friendly, displaying essential workout metrics including time, speed, distance, and calories burned. This information helps users track their progress and stay motivated throughout their fitness journey. Additionally, the treadmill features built-in workout programs designed to cater to different fitness levels and objectives, providing structured routines to keep users engaged.

Equipped with technologies such as heart rate monitoring and speakers for audio connections, the Weslo 831.283160 ensures an enjoyable and effective workout experience. Overall, this treadmill combines convenience, comfort, and technology, making it a solid investment for anyone looking to enhance their fitness at home.

Weslo 831.283160 Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

Models: 831.283160