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CONDITIONING GUIDELINES
The following guidelines will help you to plan yourex-
ercise program.For more detailed exercise informa-
tion, obtain a reputable bookor consultyour physician.
EXERCISE INTENSITY
Whether your goal is to burn fat orto strengthenyour
cardiovascularsystem, the key toachievingthe
desired resultsisto exercise withthe properintensity.
The properintensitylevel can be found byusing your
heart rate as a guide. The chart belowshows recom-
mendedheart ratesfor fat burningand aerobic exercise.
HEART RATE TRAINING ZONES
AEROBIC 165 155 145 140 130 125 115
MAX FAT BURN 145 138 130 125 118 I10 103
FAT BURN 125 120 115 110 105 95 90
Age 20 30 40 50 60 70 80
To find the proper heart rate for you, first find yourage
near the bottomofthe chart (ages are rounded offto
the nearestten years). Next, findthethree numbers
above your age. The three numbersdefine your"train-
ingzone." The lowertwo numbersare recommended
heart rates for fat burning;the highernumberisthe
recommendedheart rate for aerobic exercise.
To measure yourheart rate duringexercise, usethe
pulse sensor. Ifyour heart rate istoo highor too low,
adjustthe speed and inclineofthe treadmill.
Fat Burning
To bum fat effectively,you must exercise 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 afterthe 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 maximumfat burning,adjustthe speed and incline
ofthe treadmilluntilyour heart rate isnear the middle
number in yourtrainingzone.
Aerobic Exercise
Ifyour goal isto strengthen your cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exercise
is activity that requires large amounts of oxygen for
prolongedperiods of time, This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the speed and incline of the treadmill until your
heart rate is near the highest number in your training
zone,
WORKOUT GUIDELINES
Each workoutshouldinclude the following three parts:
A Warm-up--Start each workoutwith 5 to 10 minutes
of stretching and light exercise. A proper warm-up in-
creases your body temperature, heart rate and circula-
tion in preparation for exercise.
Training Zone Exercise----Afterwarmingup, increase
the intensityofyour exerciseuntilyourpulseis in your
trainingzone for20 to 60 minutes.(During thefirstfew
weeks ofyourexercise program,do notkeep your
pulse inyourtrainingzone for longerthan 20 minutes.)
Breathe regularlyand deeply as you exercise-never
hold yourbreath.
A Cool-down--Finish each workoutwith 5 to 10 min-
utes ofstretchingto cooldown.Thiswill increasethe
flexibilityofyour musclesand willhelppreventpost-ex-
ercise problems.
EXERCISE FREQUENCY
To maintain or improveyour condition,complete three
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.
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