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CONDITIONING GUIDELINES
WARNING:
• Before beginning this or any exercise pro-
gram, consult your physician. This is espe-
cially important for persons over the age of
35 or persons with pre-existing health prob-
lems.
• The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid In deter-
mining heart rate trends in general.
The following guidelines will helpyou to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
EXERCISE INTENSITY
Whether your goal isto burn fat or to strengthen your
cardiovascularsystem,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, maximum fat
burning, and cardiovascular (aerobic) exercise.
165 155 145 140 130 125 115
145 138 130 125 118 110 103 _f_
125 120 115 110 105 95 90
20 30 40 50 60 70 80
To find the proper heart rate for you, first find yourage
at the bottom ofthe chart (ages are roundedoffto the
nearest ten years). Next, findthe three numbersabove
yourage. The three numbers are your"training zone."
The lower two numbersare recommended heart rates
for fat burning;the highestnumber isthe recommend-
ed heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you mustexercise at a relative-
ly low intensity level for a sustained period of time.
Duringthe firstfew minutesof exercise,your body
uses easily accessiblecarbohydratecalories for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored fat calories for energy.
If your goal is to burn fat, adjust the intensity of your
exercise until your heart rate is near the lowest num-
ber in your training zone as you exercise.
For maximum fat burning, adjustthe intensity of your
exercise until your heart rate is near the middle num-
ber in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthenyour cardiovascular sys-
tem, yourexercise mustbe =aerobic."Aerobic exer-
cise is activity that requires large amounts of oxygen
for prolonged periods 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 intensity of your exercise until
your heart rate is near the highest number in your
training zone as you exercise.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutesof stretching
and lightexercise.A properwarm-up increases your
body temperature, heart rate, and circulationin prepa-
ration for exercise.
Training zone exercise, consistingof 20 to 30 min-
utes of exercisingwith yourheart rate in yourtraining
zone. Note: Duringthe firstfew weeks ofyourexer-
cise program,do not keep your heart rate in your
trainingzone for longerthan 20 minutes.
A cool-down, with 5 to 10 minutes of stretching.This
willincrease theflexibilityof yourmuscles and will
helpto preventpost-exerciseproblems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete 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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