Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

WARNING: Before beginning 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. For more detailed exercise informa- tion, obtain a reputable book or consult your physician.

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 recommended heart rates for fat burning and aerobic 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 speed and incline of the treadmill until your heart rate is near the highest number in your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, stop ex-

ercising and place two fingers on your wrist as shown.

Take a six-second heartbeat count, and multiply the re- sult by ten to find

your heart rate. (A six-second count is used because your heart rate drops quickly when you stop exercis- ing.) If your heart rate is too high or too low, adjust the speed or incline of the treadmill accordingly.

WORKOUT GUIDELINES

To find the proper heart rate for you, first find your age at the top of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers below your age. The three numbers are your “training zone.” The lower two numbers are recommended heart rates for fat burning; the highest number is the recom- mended 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 energy. 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 and incline of the treadmill until your heart rate is near one of the lower two numbers in your training zone.

Each workout should include the following three impor- tant parts:

A Warm-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).

Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exer- cise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never hold your breath.

A Cool-down

Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

WLTL19010 specifications

The Weslo WLTL19010 is a versatile and robust treadmill designed to cater to the needs of both novice and experienced fitness enthusiasts. This treadmill stands out with its combination of affordability and functionality, making it an excellent choice for home workouts.

One of the key features of the Weslo WLTL19010 is its space-saving design. It has a folding mechanism that allows users to easily store the treadmill when not in use. This is particularly beneficial for those with limited space, as it can be conveniently tucked away when you need your living area back.

The treadmill is equipped with a powerful 2.0 HP motor, which provides sufficient power for a variety of workouts, whether you are walking, jogging, or running. With a maximum speed of 10 miles per hour, this treadmill accommodates users of all fitness levels. The adjustable speed settings allow for a customizable experience, enabling you to tailor your workout intensity according to your personal goals.

The Weslo WLTL19010 features a cushioned running deck, which is designed to reduce the impact on your joints compared to outdoor running surfaces. This is particularly advantageous for individuals prone to joint discomfort or those recovering from injury. Additionally, the treadmill supports a maximum user weight of 275 pounds, making it suitable for a wide range of users.

To enhance user experience, the treadmill includes a built-in sound system. This allows you to connect your devices and enjoy your favorite music or podcasts while exercising, keeping you motivated during your workouts. The digitally controlled display provides essential information such as speed, time, distance, and calories burned, helping users track their progress effectively.

Another noteworthy characteristic of the Weslo WLTL19010 is its inclined settings. With three levels of manual incline, users can easily adjust their workout to increase the challenge, building strength and endurance as they progress.

In summary, the Weslo WLTL19010 treadmill combines practicality, comfort, and technology, making it a reliable choice for home fitness. With its space-saving design, adjustable speed and incline, cushioned deck, and user-friendly features, it offers a balanced workout experience for those looking to improve their fitness levels without breaking the bank. The Weslo WLTL19010 proves to be a commendable investment in achieving a healthier lifestyle from the convenience of home.

Weslo WLTL19010 Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

Models: WLTL19010