
20
EXERCISE GUIDELINES
C'%(%&F,#D%*#+%(&E#**&'%*/&J1,&$1&/*)+&J1,"&%a%"0#(%&
/"1F")-4&A1"&D%$)#*%D&%a%"0#(%&#+31"-)$#1+b&1.$)#+&)&
"%/,$).*%&.11]&1"&01+(,*$&J1,"&/'J(#0#)+4&M%-%-.%"b&
/"1/%"&+,$"#$#1+&)+D&)D%d,)$%&"%($&)"%&%((%+$#)*&31"&
(,00%((3,*&"%(,*$(4&
EXERCISE INTENSITY
!'%$'%"&J1,"&F1)*&#(&$1&.,"+&3)$&1"&$1&($"%+F$'%+&J1,"&
0)"D#12)(0,*)"&(J($%-b&%a%"0#(#+F&)$&$'%&/"1/%"&#+$%+:
(#$J&#(&$'%&]%J&$1&)0'#%2#+F&"%(,*$(4&X1,&0)+&,(%&J1,"&
'%)"$&")$%&)(&)&F,#D%&$1&3#+D&$'%&/"1/%"&#+$%+(#$J&*%2%*4&
C'%&0')"$&.%*1E&('1E(&"%01--%+D%D&'%)"$&")$%(&31"&
3)$&.,"+#+F&)+D&)%"1.#0&%a%"0#(%4
C1&3#+D&$'%&/"1/%"&#+$%+(#$J&*%2%*b&3#+D&J1,"&)F%&)$&$'%&
.1$$1-&13&$'%&0')"$&G)F%(&)"%&"1,+D%D&133&$1&$'%&+%)":
%($&$%+&J%)"(H4&C'%&$'"%%&+,-.%"(&*#($%D&).12%&J1,"&
)F%&D%3#+%&J1,"&g$")#+#+F&K1+%4h&C'%&*1E%($&+,-.%"&#(&
$'%&'%)"$&")$%&31"&3)$&.,"+#+Fb&$'%&-#DD*%&+,-.%"&#(&$'%&
'%)"$&")$%&31"&-)a#-,-&3)$&.,"+#+Fb&)+D&$'%&'#F'%($&
+,-.%"&#(&$'%&'%)"$&")$%&31"&)%"1.#0&%a%"0#(%4
Burning FatnC1&.,"+&3)$&%33%0$#2%*Jb&J1,&-,($&%a%":
0#(%&)$&)&*1E&#+$%+(#$J&*%2%*&31"&)&(,($)#+%D&/%"#1D&13&
$#-%4&7,"#+F&$'%&3#"($&3%E&-#+,$%(&13&%a%"0#(%b&J1,"&
.1DJ&,(%(&0)".1'JD")$%&0)*1"#%(&31"&%+%"FJ4&8+*J&)3$%"&
$'%&3#"($&3%E&-#+,$%(&13&%a%"0#(%&D1%(&J1,"&.1DJ&.%F#+&
$1&,(%&($1"%D&3)$&0)*1"#%(&31"&%+%"FJ4&N3&J1,"&F1)*&#(&$1&
.,"+&3)$b&)Dc,($&$'%&#+$%+(#$J&13&J1,"&%a%"0#(%&,+$#*&J1,"&
'%)"$&")$%&#(&+%)"&$'%&*1E%($&+,-.%"&#+&J1,"&$")#+#+F&
K1+%4&A1"&-)a#-,-&3)$&.,"+#+Fb&%a%"0#(%&E#$'&J1,"&
'%)"$&")$%&+%)"&$'%&-#DD*%&+,-.%"&#+&J1,"&$")#+#+F&
K1+%4
Aerobic ExercisenN3&J1,"&F1)*&#(&$1&($"%+F$'%+&J1,"&
0)"D#12)(0,*)"&(J($%-b&J1,&-,($&/%"31"-&)%"1.#0&
%a%"0#(%b&E'#0'&#(&)0$#2#$J&$')$&"%d,#"%(&*)"F%&)-1,+$(&
13&1aJF%+&31"&/"1*1+F%D&/%"#1D(&13&$#-%4&A1"&)%"1.#0&
%a%"0#(%b&)Dc,($&$'%&#+$%+(#$J&13&J1,"&%a%"0#(%&,+$#*&J1,"&
'%)"$&")$%&#(&+%)"&$'%&'#F'%($&+,-.%"&#+&J1,"&$")#+#+F&
K1+%4&
WORKOUT GUIDELINES
Warming Upn5$)"$&E#$'&Y&$1&9`&-#+,$%(&13&($"%$0':
#+F&)+D&*#F'$&%a%"0#(%4&L&E)"-:,/&#+0"%)(%(&J1,"&.1DJ&
$%-/%")$,"%b&'%)"$&")$%b&)+D&0#"0,*)$#1+&#+&/"%/)")$#1+&
31"&%a%"0#(%4&
Training Zone ExercisenPa%"0#(%&31"&T`&$1&V`&-#+:
,$%(&E#$'&J1,"&'%)"$&")$%&#+&J1,"&$")#+#+F&K1+%4&G7,"#+F&
$'%&3#"($&3%E&E%%](&13&J1,"&%a%"0#(%&/"1F")-b&D1&+1$&
]%%/&J1,"&'%)"$&")$%&#+&J1,"&$")#+#+F&K1+%&31"&*1+F%"&
$')+&T`&-#+,$%(4H&W"%)$'%&"%F,*)"*J&)+D&D%%/*J&)(&J1,&
%a%"0#(%&j&+%2%"&'1*D&J1,"&."%)$'4&
Cooling DownnA#+#('&E#$'&Y&$1&9`&-#+,$%(&13&($"%$0':
#+F4&5$"%$0'#+F&#+0"%)(%(&$'%&3*%a#.#*#$J&13&J1,"&-,(0*%(&
)+D&'%*/(&$1&/"%2%+$&/1($:%a%"0#(%&/"1.*%-(4
EXERCISE FREQUENCY
C1&-)#+$)#+&1"&#-/"12%&J1,"&01+D#$#1+b&01-/*%$%&$'"%%&
E1"]1,$(&%)0'&E%%]b&E#$'&)$&*%)($&1+%&D)J&13&"%($&
.%$E%%+&E1"]1,$(4&L3$%"&)&3%E&-1+$'(&13&"%F,*)"&%a%":
0#(%b&J1,&-)J&01-/*%$%&,/&$1&3#2%&E1"]1,$(&%)0'&E%%]b&
#3&D%(#"%D4&M%-%-.%"b&$'%&]%J&$1&(,00%((&#(&$1&-)]%&
%a%"0#(%&)&"%F,*)"&)+D&%+c1J).*%&/)"$&13&J1,"&%2%"JD)J&
*#3%4
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
The heart rate monitor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The heart rate monitor is
intended only as an exercise aid in determin-
ing heart rate trends in general.