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EXERCISE GUIDELINES
A WARNING: Be,orebegl.ni.gt.ls
or any exercise program, consult your physi-
cian. This is especia!ly important for parsons
over age 35 or persons with pre-exlstfng
health problems;
The pulse sensor Is not a medical device.
Variousfactors may affect the accuracy of
heart rate readings, The pulse sensor is
Intended only as an exercise aid in determin-
ing heart rate trends in general,
These guidelines wil_ help you to plan your exercise
program,, For detailed exercise information, obtain a
reputable book or consult your physician, Remember,
proper nutrition and adequate rest are essential for
successful results,
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results,. You can use your
heart rate as a guide to find the proper intensity level
The chart below shows recommended heart rates lor
fat burning and aerobic exercise
165 155 145 140 130 125 i15 _
I45 t38 130 125 118 I10 103 C_t3
125 120 115 ]]0 105 95 90
20 30 40 50 60 70 80
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est len years).. The three numbers listed above your
age define your "training zone.," The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is tl_e heart rate for aerobic exercise..
Burning Fat--To burn fat effectively, you must exer-
cise al a low inlensity level tar a sustained period of
time During the first tew minutes of exercise, your
body uses 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 lowest number in your training
zone. For maximum fat burning, exercise with your
heart tale near the middle number in your Iraining
zone,
Aerobic Exercise--if your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of lime For aerobic
exercise, adjust the intensity of your exercise until
your head rate is near the highest number in your
training zone
WO RKOUT GUIDELINES
Warming Up--Sled with 5 to !0 minules of slretching
and light exercise A warm_up increases your body
lemperature, heart rate, and circulation in preparation
for exercise,
Training Zone Exercise--Exercise for 20 to 30 min-
utes with your heart tale in your training zone. (During
the first few weeks of your exercise program, do noi
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise-never hold your breath,
Cooling Down--Finish with 5 to t0 minutes of
stretching, Stretching increases the flexibifity at your
muscles and helps to prevent post-exercise problems,
EXERCISE FREQUENCY
To maintain or improve your condtlion, complete lhree
workouts each week, with at least one day of rest
between workouts_ After a few months of regular exer-
cise, you may complete up 1ofive workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.
2O
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