Conditioning Guidelines, Exercise Intensity

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 physi- cian. This is especially important for persons over the age of 35 or persons with pre-exist- ing health problems.

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, maximum fat burning, and cardiovascular (aerobic) exercise.

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 “training zone.” The lowest number is the recommend- ed heart rate for fat burning; the middle number is the heart rate for maximum fat burning; the highest number is the heart rate for aerobic exercise.

Burning Fat

To burn fat effectively, you must exercise at a rela- tively 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, adjust the intensity of your exercise until your heart rate is near the lowest num- ber in your training zone as you exercise.

For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle num- ber in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” Aerobic exer- cise 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 intensity of your exercise until your heart rate is near the highest number in your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, first exer-

cise for at least four minutes. Then, stop

exercising and place two fingers on your wrist as shown. Take a six-second heart- beat count, and mul- tiply 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.)

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretch- ing and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training zone exercise, consisting of 20 to 30 min- utes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise pro- gram, do not keep your heart rate in your training zone for longer than 20 minutes.)

WLEX30480 specifications

The Weslo WLEX30480 is a versatile and reliable piece of fitness equipment designed for individuals seeking an effective home workout solution. This folding exercise bike combines convenience, comfort, and advanced technology to help users achieve various fitness goals, from weight loss to improved cardiovascular health.

One of the standout features of the WLEX30480 is its compact design, allowing it to fit seamlessly into any living space. The bike's folding capability makes it easy to store away when not in use, making it perfect for those with limited space. Despite its lightweight design, the bike is built for durability and stability, ensuring a secure workout experience.

Equipped with an adjustable seat, the Weslo WLEX30480 provides maximum comfort for users of different heights. The seat can easily be repositioned to accommodate different leg lengths, allowing for a personalized fit. As fitness enthusiasts know, proper ergonomics are crucial for maximizing workout efficiency and minimizing the risk of injury, and this bike rises to that challenge.

The WLEX30480 features a user-friendly LCD display that tracks essential workout metrics such as time, speed, distance, and calories burned. This technology not only helps users monitor their progress but also motivates them to push harder during their sessions, fostering a more engaging workout experience.

Additionally, the bike incorporates a smooth and quiet magnetic resistance system. Users can choose from multiple resistance levels, allowing for a customized workout that can range from gentle recovery sessions to intense interval training. This adaptability makes the WLEX30480 suitable for users at all fitness levels, whether beginners or seasoned athletes.

Another characteristic that sets the Weslo WLEX30480 apart is its transport wheels, which facilitate easy movement around the home. This feature enhances the bike's practicality, making it convenient to reposition it in front of the television or in a dedicated workout space.

In conclusion, the Weslo WLEX30480 is a well-rounded exercise bike that effectively combines compact design, adjustable features, and advanced technology. It caters to a variety of fitness enthusiasts while providing the comfort and adaptability necessary for an effective workout. Whether for cardio training, weight management, or general fitness, this bike offers a solid investment for those looking to enhance their home fitness routine.

Weslo WLEX30480 Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

Models: WLEX30480