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CONDITIONING GUIDELINES
The following guidelines will help you to plan your exer-
cise program. For more Information about exemise,
consult your physician or obtain a reputable book.
EXERCISE INTENSITY
Whether you want to bum fat or to strengthen your
cardiovascular system, you can tailor your exercise to
your specific goals. The key to achieving the desired
results isto exercise with the proper intensity. As you
exercise, your heart rate should be kept at a level be-
tween 70% and 85% of your maximum possible heart
rate. This is known as your training zone. You can find
your training zone in the table below. Trainlng zones
are listed according to age and physical condition.
AGE
20
25
30
35
40
45
50
55
60
65
7O
75
80
TRAINING ZONE (Beats/Min.)
Unconditioned
138-167
136-166
135-164
134-162
132-161
131-159
129-156
127-155
126-153
125-151
123-150
122-147
120-146
Conditioned
133-162
132-160
130-158
129-156
127-155
125-153
124-150
122-149
121-147
119-145
118-144
117-142
115-140
To measure your heart rate dudng your workouts, use
the hand pulse sensor or the optional chest pulse sen-
sor (see page 5).
Burning Fat
To bum fat effectively, you must exercise at a relatively
low Intensity level for a sustained pedod of time. Dudng
the first few minutes of exercise, your body uses easily
accessible carbohydrate calories for energy. Only after
the first few minutes of exercise does your body begin
to use stored fat celories for energy. If your goal Is to
bum fat, keep your heart rate near the low end of your
training zone as you exercise.
Aerobic Exercise
If your goal Isto strengthen your cardiovascular sys-
tem, your exemLsemust 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 btoed tothe muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
keep your heart rate near the mlddle of your training
•zone as you exercise.
WORKOUT GUIDELINES
Each workout should includethree pads: (1) a warm-
up, (2) training zone exercLse,and (3) a cool-down.
Warming Up--Begin each workout with five to ten
minutes of stretchingand Ifghtexercise to warm up. A
proper warm-up increases yourbody temperature; heart
rate, and circulationin preparation for exercise.
Training Zone Exercise--After warming up, Increase
the intensity of your exercise untilyour heart rate is in
your trelnlng zone for 20 to 30 minutes. Breathe regu-
larly and deeply as you
exercise--never hold your breath.
Cooling Down--End each workout with five to ten
minutes of stretching to cooldown. This willdevelop
muscle flexibility and will helpto prevent post-exercise
problems.
Exercise Frequency
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be-
tween workouts. After a few months, you may complete
up to five workouts each week ifdesired. The key to
success is to make exercise a regular and enjoyable
part of your everyday life.
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