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CONDITIONING GUIDELINES
The following guidelineswill helpyou to plan your ex-
ercise program. Formore detailed exerciseinforma-
tion, obtaina reputablebook or consultyourphysician.
EXERCISE INTENSITY
Whether yourgoal isto burn fat or to strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burning and aerobic exercise.
HEART RATE TRAINING ZONES
AEROBIC 165 f 55 145 140 130 125 115
MAX FAT BURN 145 138 130 125 118 110 103
FAT BURN 125 120 115 110 105 95 90
Age _0 30 40 50 60 70 80
To find the proper heart ratefor you, first findyour age
near the bottom ofthe chart (ages are roundedoff to
the nearest tenyears). Next, findthethree numbers
above your age. The three numbers defineyour"train-
ingzone."The lowertwo numbers are recommended
heart rates for fat burning; the highernumberisthe
recommendedheart ratefor 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 burn fat effectively, you mustexercise at a relatively
low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for en-
ergy. Only after the first few minutes does your body
begin to use stored fat calories for energy. If your goal
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 training zone.
Aerobic Exercise
If your goal isto strengthenyour cardiovascularsys-
tem, yourexercise mustbe "aerobic." Aerobic exercise
isactivitythatrequireslargeamountsofoxygenfor
prolongedperiodsoftime. This increasesthe demand
onthe heartto pumpbloodto themuscles,and on the
lungsto oxygenatethe blood. Foraerobic exercise,
adjustthespeed and inclineof thetreadmilluntilyour
heart rate is near the highestnumber inyourtraining
zone.
WORKOUT GUIDELINES
Eachworkoutshould includethe following three parts:
A Warm-up-_Stad each workout with 5 to 10 minutes
of stretchingand light exercise. A proper warm-up in-
creasesyour bodytemperature, heart rate and circula-
tion in preparationforexercise.
Training Zone Exercise-After warming up, increase
the intensityof yourexemiseuntilyourpulse isin your
trainingzone for 20 to 60 minutes.(During thefirstfew
weeks of yourexercise program,do not keep your
pulse inyourtrainingzone for longerthan 20 minutes.)
Breatheregularlyand deeplyas you exercise--never
holdyour breath.
A Cool-down--Finish each workoutwith 5 to 10 min-
utesof stretchingto cooldown. Thiswill increasethe
flexibility ofyour muscles and willhelpprevent post-ex-
ercise problems.
EXERCISE FREQUENCY
To maintain or improveyour condition,completethree
workoutseach week, with at leastone day ofrest be-
tween workouts.After a few months,you may com-
plete up to fiveworkoutseachweek if desired. The key
tosuccess isto make exercise a regularand enjoyable
part of youreveryday life.
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