Weslo WLEX28080 Conditioning Guidelines, Why Exercise?, Exercise Intensity, Workout Guidelines

CONDITIONING GUIDELINES

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

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

WHY EXERCISE?

Exercise has proven essential for good health and general well-being. Regular participation in a well- rounded exercise program results in a stronger and more efficient heart, improved respiratory function, increased stamina and endurance, better weight man- agement and body fat control, increased ability to deal with stress, and greater self-esteem and confidence.

EXERCISE INTENSITY

To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper inten- sity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is known as your training zone. You can find your training zone in the table below. Training zones are listed according to age and physical condition.

	TRAINING ZONE (BEATS/MIN.)
AGE
	UNCONDITIONED	CONDITIONED
20	138Ð167	133Ð162
25	136Ð166	132Ð160
30	135Ð164	130Ð158
35	134Ð162	129Ð156
40	132Ð161	127Ð155
45	131Ð159	125Ð153
50	129Ð156	124Ð150
55	127Ð155	122Ð149
60	126Ð153	121Ð147
65	125Ð151	119Ð145
70	123Ð150	118Ð144
75	122Ð147	117Ð142
80	120Ð146	115Ð140
85	118Ð144	114Ð139

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 increased gradually until it is near the middle of your training zone as you exercise.

To measure your heart rate, use the pulse sensor in the handlebar. You can also measure your pulse by placing two fingers

on your wrist. Stop exercising and

take a six-second heartbeat count.

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, decrease the intensity of your exer- cise. If your heart rate is too low, increase the intensity of your exercise.

WORKOUT GUIDELINES

Each workout should include three important parts: a warm-up, training zone exercise, and a cool-down.

Warming upÑBegin each workout with 5 to 10 min- utes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate and circu- lation in preparation for exercise.

Training zone exerciseÑAfter warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 30 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.)

Cooling downÑFinish each workout with 5 to 10 min- utes of stretching. This will increase your flexibility and will help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work- outs each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week if desired.

Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.

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