Loading ...
Loading ...
Loading ...
CONDITIONING GUIDELINES
The following guidelines willhelp youto planyour ex-
ercise program. For more detailed exercise informa-
tion, obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal isto burn fat or to strengthen your
cardiovascularsystem,the key to achievingthe
desired resultsistoexercise with the properintensity.
The properintensitylevel can be found byusingyour
heart rate as a guide. The chart belowshowsrecom-
mendedheartratesfor fat burningand aerobicexercise.
HEART RATE TRAINING ZONES
AEROBIC 165 155 145 140 130 125 11B
MAX FAT BURN 145 138 130 125 118 110 _03
FAT BURN 125 120 115 110 105 95 90
Ag_ 20 30 40 BO BO 70 80
To find the proper heart rate for you,first findyourage
near the bottom ofthe chart (ages are roundedoffto
the nearest ten years). Next, findthe three numbers
above yourage. The three numbers defineyour"train-
ingzone." The lowertwonumbers are recommended
heart ratesfor fat burning;the higher numberisthe
recommendedheart rate for aerobic exercise.
To measure your heart rate during exercise, use the
pulse sensor. If your heart rate is too high or too low,
adjust the speed and incline of the treadmill.
Fat Burning
To bum fat effectively, you must exercise at a relatively
low intensitylevelfor a sustained periodoftime.
Duringthefirstfew minutesofexercise, yourbody
uses easily accessiblecarbohydrate calodesfor en-
ergy. Only afterthefirst few minutes does yourbody
begin to use storedfat calories for energy. Ifyourgoal
is to bum fat, adjust the speed and incline of the tread-
mill until your heart rate is near the lowest number in
your training zone.
For maximum fat burning, adjustthe speed and incline
of the treadmill until your heart rate is near the middle
number in your trainingzone.
Aerobic Exercise
Ifyour goal istostrengthenyour cardiovascularsys-
tem, yourexercise mustbe "aerobic." Aerobicexercise
is activitythat requireslarge amountsofoxygenfor
prolongedpedodsoftime. This increasesthe demand
on the heart to pumpbloodto the muscles, and on the
lungsto oxygenatethe blood. Foraerobic exercise,
adjustthe speed and inclineofthe treadmilluntilyour
heart rate isnear the highestnumber in yourtraining
zone.
WORKOUT GUIDELINES
Each workout shouldincludethe following three parts:
A Warm-up--Start each workoutwith 5 to 10 minutes
of stretchingand light exercise.A proper warm-up in-
creases yourbodytemperature,heart rateand circula-
tionin preparationfor exercise.
Training Zone Exercise---After warming up,increase
the intensityofyourexercise untilyourpulseis inyour
trainingzone for 20 to60 minutes.(Duringthe firstfew
weeks ofyour exerciseprogram, do notkeep your
pulsein yourtrainingzone for longerthan 20 minutes.)
Breatheregularlyand deeply as you exercise---never
holdyourbreath.
A Cool-down--Finish each workout with 5 to 10 min-
utes ofstretchingtocooldown. Thiswillincreasethe
flexibilityofyourmusclesand will helppreventpost-ex-
ercise problems.
EXERCISE FREQUENCY
To maintainor improveyourcondition, completethree
workouts each week, with at least one day of rest be-
tween workouts. After a few months, you may com-
plete up to five workoutS each week if desired. The key
to success is to make exercise a regular and enjoyable
part of your everyday life.
29
Loading ...
Loading ...
Loading ...