Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

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

The following guidelines will help you to plan your exercise program. For more detailed exercise informa- tion, obtain 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 at the top of your age. The three numbers are your “training zone.” The lower two numbers are recommended heart rates for fat burning; the highest 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. It may also be helpful to set the speed control on the console to FAT BURN to help you main- tain the proper intensity level. (See page 9.)

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 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 highest number in your training zone. It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level. (See page 9.)

High Performance Athletic Conditioning

If your goal is high performance athletic conditioning, set the speed control on the console to PERFOR- MANCE to help you maintain the proper intensity level. (See page 9.) Note: During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, stop

exercising and place two fingers

on your wrist as shown. Take a six- second heartbeat count, and multiply the result by ten to find your heart

rate. (A six-second count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high or too low, adjust the speed or incline of the treadmill accordingly.

WORKOUT GUIDELINES

A well-rounded workout includes the following three important parts:

A Warm-up

Start each workout with 5 to 10 minutes of stretching and light exercise (see SUGGESTED STRETCHES on page 15). A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

C32 specifications

The Weslo C32 is a versatile and budget-friendly treadmill designed to cater to home fitness enthusiasts. It combines essential workout features with a compact design, making it an excellent choice for those who want to improve their cardiovascular health and overall fitness without breaking the bank.

One of the standout features of the Weslo C32 is its space-saving design. The treadmill is foldable, allowing users to easily store it away when not in use. This is particularly beneficial for small apartments or homes where space is limited. The lightweight construction ensures that moving and maneuvering the treadmill is a straightforward task.

The Weslo C32 boasts a powerful motor, typically around 2.5 horsepower, that drives the running belt with smoothness and stability. This makes it suitable for a variety of workouts, whether users prefer walking, jogging, or running. The speed range allows users to customize their experience, supporting speeds from a gentle walk to a more intense run.

Another noteworthy characteristic of the Weslo C32 is its cushioned deck, designed to reduce impact on joints during workouts. This feature is especially crucial for individuals who may have concerns about joint health but still wish to engage in effective aerobic exercise. The deck provides comfort and stability, enhancing the overall running experience.

The treadmill comes equipped with a simple yet effective console that displays essential workout metrics such as speed, distance, time, and calories burned. These metrics help users track their progress and stay motivated over time. Additionally, the Weslo C32 often includes built-in workout programs designed to cater to different fitness levels and goals, offering a varied and engaging training experience.

For those who enjoy listening to music or watching videos while exercising, the Weslo C32 typically features integrated speakers and an audio port for connecting devices. This added convenience ensures that users can stay entertained throughout their workout sessions.

In summary, the Weslo C32 is a well-rounded treadmill that offers essential features for home fitness at an affordable price. Its space-saving design, powerful motor, cushioned deck, user-friendly console, and added entertainment options make it a popular choice among fitness enthusiasts seeking a reliable and convenient workout solution. Whether you are a beginner or a seasoned athlete, the Weslo C32 provides the tools needed to achieve fitness goals comfortably and efficiently.

Weslo C32 user manual Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

Models: C32