Loading ...
Loading ...
Loading ...
CONDITIONING GUIDELINES
The following guidelineswill helpyou to plan yourex-
ercise program. Remember--these are general guide-
lines. For more detailed information about exercise,
obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether you want to bum fat, strengthenyour cardio-
vascular system, or increase your athleticperfor-
mance, you can tailor yourexercise to yourspecific
goals. The key to achievingthe desired resultsis to ex-
• ercise with the proper intensity.
Burning Fat
To bum fat effectively, you must exercise at a relatively
low intensity level for a sustained period oftime.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate caloriesfor en-
ergy. Only after the first few minutes ofexercise does
your body begin to use stored fat calories for energy.
If your goal is to bum fat, adjustthe speed and incline
of the treadmill until the FAT BURN indicatoris lit.(See
TRAINING ZONE MONITOR on pages 12 and 13.)
Aerobic Exercise
If your goal is to strengthen your cardiovascularsys-
tem, your exercise must be "aerobic."Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged pedods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. The proper intensity
level for aerobic exercise can be found by using your
pulse as a guide. As you exercise, your pulse should
be kept at a level between 70% and 85% of your maxi-
mum possible heart rate. This is known as your train-
ing zone. You can find your training zone in the table
at the top of this page. Training zones are listed ac-
cording to age and physical condition.
22 During the first few months of your exercise program,
Training Zone (BeatS/Min.)
Age Unconditioned Conditioned
20 138-167 133-162
25 136-166 132-160
30 135-164 130-158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
50 129-156 124-150
55 127-155 122-149
60 126-153 121-147
65 125-151 119-145
70 123-150 118-144
75 122-147 117-142
80 120-.146 115-140
85 118-144 114-139
keep your pulse near the low end ofyour training zone
a_ you exercise. After a few months of regular exer-
cise, your pulse can be gradually increased until itis
near the middle of your training zone as you exercise.
You can measure your pulse using the pulse sensor.
Exercise for about four minutes, and then measure
your pulse immediately. If your pulse is too highor too
low, adjust the intensity of your exercise. It may also
be helpful to adjust the speed and incline of the tread-
mill until the AEROBIC indicator is lit.(See TRAINING
ZONE MONITOR on pages 12 and 13.)
Performance Training
If your goal is high performance athletic conditioning,
adjust the speed and incline of the treadmill untilthe
PERFORMANCE indicator is lit. (See TRAINING
ZONE MONITOR on pages 12 and 13.)
WORKOUT GUIDELINES
Each workout should include three parts: (1) a warm-
up, (2) training zone exercise, and (3) a cool-down.
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 23).
Loading ...
Loading ...