Weslo WLTL11092 user manual Exercise Intensity, Unconditioned

CONDITIONING GUIDELINES

WARNING: Beforebeginning

this or any exercise program, consult your physician. This is especially important for in- dividuals over the age of 35 or individuals with pre-existing health problems.

The following guidelines will help you to plan your ex-

ercise program. Remember--these are general guide- lines. For more detailed information about exercise,

obtain a book or consutt your physician.

EXERCISE INTENSITY

Whether your goal is to burn fat or strengthen your car- diovascular 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. For effective 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 tabIe below.

Training zones are listed according to age and physical condition.

	I	Training	Zone	(Beats/Min.)
Age	I	Unconditioned		Conditioned
	t
20		138-167		133-162
25	1	136-166		132-160
	I
30	!	135-164		130-158
35	!	134-162	I	129-156
40	I	132-161	I	127-155
	I
45	I	131-159	I	125-153
50	I	129-156		124-150
55	I	127-155		122-149
60	I	126-153		121-147
65		125-151		119-145
70		123-150	I	118-144
75		122-147		117-142
80		120-146		115-140
85	I	118-144		114-139

Burning Fat

To burn fat, you must exercise at a low intensity levef for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. 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 low end of your training zone as you exercise.

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 intensity of your exercise until your heart rate is near the middle of your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, place two fingers on your wrist as shown. Stop ex- ercising and take

asix-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 exercise. If your heart rate is too low, increase the intensity of your exercise.

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 15).

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