Weslo CADENCE 740 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

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 exer- cise program. RememberÑthese are general guide- lines. For more detailed information about exercise, obtain a reputable book or consult your physician.

EXERCISE INTENSITY

Whether you want to burn fat or strengthen your car- diovascular system, you can tailor your exercise to your specific goals. The key to achieving the desired results is to exercise with the proper intensity.

Burning Fat

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 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, set the speed control on the console to FAT BURN to help you to maintain the proper intensity level. (See page 8.)

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be Òaerobic.Ó 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. The proper intensity level for aerobic exercise can be found by using your heart rate as a guide. As you exercise, your heart rate should be kept at a level between 70% and 85% of your maximum possible heart rate. This is known as your training zone. You can find your training zone in the table at the top of this page. Training zones are listed according to age and physical condition.

During the first few months of your exercise program, keep your heart rate near the low end of your training zone as you exercise. After a few months of regular exercise, your heart rate can be gradually increased until it is near the middle of your training zone as you exercise.

			Training Zone (Beats/Min.)
	Age		Unconditioned	Conditioned
20		138-167		133-162
25		136-166		132-160
30		135-164		130-158
35		134-162		129-156
40		132-161		127-155
45		131-159		125-153
50		129-156		124-150
55		127-155		122-149
60		126-153		121-147
65		125-151		119-145
70		123-150		118-144
75		122-147		117-142
80		120-146		115-140
85		118-144		114-139

To measure your heart rate, stop exer-

cising and place two fingers on your wrist.

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 exercis- ing.) If your heart rate is too high or too low, adjust the intensity of your exercise. In addition, set the speed control on the console to AEROBIC to help you to maintain the proper intensity level. (See page 8.)

WORKOUT GUIDELINES

Each workout should include three basic parts: (1) a warm-up, (2) training zone exercise, and (3) a cool-down.

Warming Up

Warming up prepares the body for exercise by increas- ing circulation, delivering more oxygen to the muscles and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up (see SUGGESTED STRETCHES on page 13).

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