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.

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 buming, maximum fat buming, and cardiovascular (aerobic) exercise.

165 155 145 140 130 125 115

145 138 130 125 118 110 103 _1_

125 120 115 110 105 95 90 V

20 30 40 50 60 70 80

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 hum-

bet in your training zone as you exercise, For maxi- mum fat burning, adjust the intensity of your exemise 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, it 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 wi, drop rapidly when you stop exercising.)

WORKOUT GUIDELINES

Each workout should include the following three pads:

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.

831.2836 specifications

The Weslo 831.2836 is a versatile and affordable exercise bike designed for home fitness enthusiasts who are seeking an effective way to engage in cardiovascular workouts. This model is especially popular for its blend of features that cater to users of all fitness levels.

One of the key characteristics of the Weslo 831.2836 is its compact size, making it an ideal choice for those with limited space. Its lightweight frame allows for easy movement, enabling users to store it conveniently when not in use. The design includes adjustable resistance levels, which cater to varied workout intensities, ensuring that users can gradually increase their challenge as their fitness improves.

The bike features a comfortable seat that is designed for prolonged use without causing discomfort. The padded seat is adjustable to accommodate different user heights, providing a personalized fit that enhances the workout experience. Additionally, the handlebars offer a secure grip, allowing users to maintain stability during their exercise routines.

Incorporating advanced technology, the Weslo 831.2836 comes equipped with an easy-to-read LCD display. This display tracks essential workout metrics, including time, distance, speed, and calories burned, providing users with valuable feedback on their progress. This feature is vital for those who are looking to achieve specific fitness goals and stay motivated over time.

Another notable characteristic of this exercise bike is its smooth and quiet operation. The bike is designed with a belt-driven system, which ensures a low-impact workout while minimizing noise. This feature is particularly appealing for individuals who prefer to exercise at home without disturbing others, allowing for a more enjoyable experience.

Furthermore, the Weslo 831.2836 emphasizes safety with its sturdy, non-slip pedals, which provide a secure footing during workouts. The bike is crafted from durable materials to withstand regular use, ensuring that it remains a reliable part of one’s fitness regimen.

In summary, the Weslo 831.2836 is a well-rounded exercise bike that combines comfort, technology, and versatility in a compact package. Its user-friendly features make it a suitable choice for beginners and seasoned cyclists alike, making it a solid investment for anyone looking to elevate their home workout routine.

Weslo 831.2836 Conditioning Guidelines, Exercise Intensity, Fat Burning, Workout Guidelines

Models: 831.2836