CONDITIONING GUIDELINES
14
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The following guidelines willhelp you to plan your ex-
ercise program. Remember--these are general guide-
lines only. For more detailed exercise information, ob-
tain a reputable hook or consult your physician.
EXERCISE INTENSITY
Whether your goal isto bum fat or tostrengthen your•
cardiovascular system, the key to achieving the de-
sired results Is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chadbelow shows recom-
mended heart ratesfor fat burning and aerobic exer-
cise. ('['his chart is also found on the console.)
20 30"" 40 50 "'69 70
b,p.m.
HEART RATE TRAINING ZONES
"80 AGE
AEROBIC
MAX.FAT
FATBURN
To find the proper heart rate for you, first find your age
at the top of 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 buming; the higher number is the recommended
heart rate for aerobic exercise.
Fat Burning
To bum fat effectively,you must exercise at a relatively
low intensitylevel for a sustained pednd of time. During
the first few minutes of exercise, your body uses easily
accessible carbohydrate calories for energy. Only after
the first few minutesdoes your body begin to use
stored fat calories for energy. If your goal is to bum fat,
adjust the speed and inclineof the treadmill untilyour
heart rate isnear one of the lower two numbers in your
training zone. It may also be helpfulto set the speed
controlon the console to FAT BURN to help you maln-
taln the proper Intensity level. (See page 9.)
.o.
Aerobic Exercise
ff your goal is to strengthen your cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exercise
is activi.tythat requires large amounts of oxygen for
prolonged pednds oftime. This Increases the demand
on the heart to pump bloodto the muscles, and on the
lungs to oxygenate _e blood. For aerobic exercise,
adjust the speed and inclineof the treadmill untilyour
heart rate is near the highest number in your training
zone. It may also be helpful to set the speed control on
the console to AEROBIC to help you maintain the
proper intensity level. (See page 9.)
High Performance.Athletic Conditioning
Ifyour goal is high performance athletic condition'mg,
Set the epe_l control on the console to PERFOR,
MANCE to help you maintain the proper intensity level.
(See page 9.) Note: During the first few weeks ofyour
exercise program, keep your heart rate near the low
end of you_rtraining zone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop ex-
ercising and place
two fingers on
your wdst as
shown. Take asix-
second heartbeat
count, and multiply
•the result by ten to
find your heart
rate. (A six-second count Isused because your heart
rate drops quickly when you stop exercising.) Ifyour
heart rate istoo high or too low, adjust the speed or in-
dine of the treadmill accordingly.
WORKOUT GUIDELINES
A well-rounded workout includes the following three
important parts:
A Warm-up
Start each workout by warming up for 5 to 10 minutes.
Begin with slow, controUed stretches, and progress to
more rhythmic stretches to increase your body temper-
ature, heart rate, and circulationIn preparation for
strenuous exercise.