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
The following guidelines will help you to plan your exercise program. For more detailed exercise informa- tion, obtain a reputable book or consult your physi- cian.
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 and aerobic exercise.
To find the proper heart rate for you, first find your age on the left side of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers to the right of your age. The three numbers are your “training zone.” The lower two numbers are recom- mended 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 ener- gy. 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 or incline of the tread- mill 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 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 or incline of the treadmill until your heart rate is near the higher number in your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, stop exer-
cising 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.
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USING THE HAND WEIGHTS
The included hand weights let you add upper body exercise to your workouts. As you walk on the tread- mill, hold
WARNING: Do not use the hand weights at speeds faster than a walk. Using weights and not holding the handrails may compromise your ability to maintain your balance. Exercises using weights should be attempted only by experienced users.
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
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