CONDITIONING GUIDELINES

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

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.

HOW TO MEASURE YOUR HEART RATE

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 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 recommended heart rates for fat burning and aerobic exercise.

To find the proper heart rate for you, first find your age at the bottom 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 lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the 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 burn 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.

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

To measure your heart rate, stop exercising and place two

fingers on your wrist as shown.

Take a six- second heart- beat count, and multiply the re- sult 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.) Adjust the intensity of your exercise until your heart rate is at the proper level.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up—Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up in- creases your body temperature, heart rate, and circu- lation in preparation for more strenuous exercise.

Training Zone Exercise—After warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.)

A Cool-down—Finish each workout with 5 to 10 min- utes of stretching to cool down. This will increase the flexibility of your muscles and will help to prevent post- exercise problems.

Exercise Frequency

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months of regular exer- cise, you may complete up to five workouts each week if desired.

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Weslo 831.297100 Conditioning Guidelines, HOW to Measure Your Heart Rate, Exercise Intensity, Workout Guidelines
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831.297100 specifications

The Weslo 831.297100 is an entry-level treadmill designed for home use, catering to beginner and moderate fitness enthusiasts. This affordable model combines essential features, ease of use, and compactness, making it an ideal choice for those looking to incorporate walking or light jogging into their routine without breaking the bank.

One of the standout features of the Weslo 831.297100 is its space-saving design. With a foldable frame, this treadmill can be easily stored away when not in use, making it suitable for homes with limited space. The easy-to-fold mechanism allows users to quickly set up and pack away the equipment, enabling greater convenience for daily workouts.

The treadmill boasts a 2.25 HP motor, which provides sufficient power for walking and light jogging. The motor runs quietly, ensuring that you can use the treadmill without disturbing others in your household. The speed settings range from 0 to 10 miles per hour, giving users the flexibility to choose their preferred pace.

Equipped with a cushioned running deck, the Weslo 831.297100 helps reduce impact on joints, making it easier on the knees and ankles during workouts. This feature is particularly beneficial for older users or those recovering from injuries, as it promotes a safer and more comfortable exercising experience.

Another noteworthy characteristic is the integrated LCD display, which tracks essential workout metrics such as time, distance, speed, calories burned, and pulse. This information helps users monitor their progress and stay motivated while exercising. The machine also features built-in workout programs that cater to different fitness levels and goals, providing guided workouts to keep users engaged.

Additionally, the Weslo 831.297100 includes a heart rate monitor, allowing users to keep track of their heart rate during workouts to ensure they are training within their recommended heart rate zones. This feature is crucial for maintaining an effective cardiovascular workout.

In conclusion, the Weslo 831.297100 treadmill stands out as an appealing option for beginners looking to enhance their fitness levels at home. With its compact design, basic yet effective features, and user-friendly technologies, it presents an excellent entry point into the world of home fitness equipment, making it an investment that can support your health and wellness journey. Whether for walking, jogging, or weight loss, this treadmill is well-equipped to meet the needs of its users.
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