Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

The following general guidelines will help you to plan your exercise program. Remember that proper nutri- tion and adequate rest are essential for successful results.

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

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 your pace or the resis- tance until your heart rate is near the lowest number in your training zone as you exercise.

For maximum fat burning, adjust your pace or the resistance until your heart rate is near the middle number in your training zone as you exercise.

EXERCISE INTENSITY

Aerobic Exercise

Whether your goal is to burn fat or 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, maximum fat burn- ing, and cardiovascular (aerobic) exercise. (This chart is also found on the console.)

Note: The chart on your electronic monitor may look different from the chart above. Both charts have exactly the same information.

To find the proper heart rate for you, first find your age on either side of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers to the side of your age. The three numbers are your Òtraining zone.Ó 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.

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. For aerobic exercise, adjust your pace or the resistance until your heart rate is near the highest number in your training zone as you exercise.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, first exercise for at least four minutes.

Then, stop exer- cising and place

two fingers on your wrist as

shown. Take a six-second heart- beat count, and multiply the result 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 desired level. You can adjust the intensity of your exercise by changing your pace or by adjusting the resistance.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases the body temperature, heart rate, and circulation in prepa- ration for strenuous exercise.

WLAW55072 specifications

The Weslo WLAW55072 is a versatile and compact exercise bike designed for home fitness enthusiasts. This model, particularly popular among those seeking an effective cardio workout in a constrained space, combines functionality with efficiency. One of its standout features is the adjustable resistance system, which allows users to tailor their workout intensity according to their fitness levels and goals. This makes it suitable for beginners as well as more experienced cyclists looking to elevate their training routine.

The WLAW55072 is equipped with a sturdy, durable frame that supports a maximum weight capacity, ensuring stability and safety during intense sessions. Its compact design is ideal for home environments where space is at a premium, and it can easily be transported or stored thanks to its built-in wheels. The bike's ergonomic design is focused on user comfort, featuring a cushioned seat that can be adjusted vertically for optimal pedaling posture, which is essential for prolonged use.

One of the important technological features of the Weslo WLAW55072 is its digital display, which provides users with real-time workout statistics. The monitor tracks time, distance, speed, and calories burned, enabling users to keep tabs on their progress and set achievable fitness goals. This feature encourages engagement and can motivate users to push themselves further with each workout.

The bike operates smoothly and quietly, thanks to its adjustable magnetic resistance mechanism. This ensures that users can enjoy their workout without disturbing others in the household or anyone nearby. Additionally, the device is designed for ease of maintenance, making it user-friendly for those who may not be inclined toward complex home gym equipment care.

Furthermore, the Weslo WLAW55072 often comes with conveniences such as a water bottle holder and potential compatibility with fitness apps to enhance the user experience. This bike caters to various fitness preferences and offers a great way to incorporate cycling into one's daily routine, promoting cardiovascular health and overall fitness in a user-friendly and efficient manner.

In conclusion, the Weslo WLAW55072 exercise bike stands out with its blend of compact design, adjustable resistance, comfortable seating, and essential technological features, making it an excellent choice for home fitness. Whether for weight loss, endurance training, or casual cycling, it serves as a solid addition to any fitness regimen.

Weslo WLAW55072 Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

Models: WLAW55072