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CONDITIONING GUIDELINES
,WARNING: Beforebeginning this
or any exercise program, consult your physi-
cian. This is especially important for individu-
als over the age of 35 or individuals with pre-
existing health problems.
The oulse sensor is not a medical device.
Various factors, including your movement,
may affect the accuracy of heart rate readings.
The sensor is intended only as an exercise aid
in determining heart rate trends in general.
The following guidelines will help you to plan your ex-
ercise program. For more detailed exercise informa-
tion, obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to 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 !65 155 145 140 130 125 115
MAX FAT BURN 145 138 130 !25 118 lf0 103
FAT BURN 125 120 !15 110 t05 95 90
Age 20 30 40 50 60 70 80
To find the properheart rate for you, first find your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers
above your age. The three numbers define your "train-
ing zone." The lower two numbers are recommended
heart rates for fat burning; the higher number is the
recommended heart rate for aerobic exercise.
Fat Burning
To burn 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 ca/or/es for en-
ergy. Only after the first few minutes does your body
begin to use stored fat cater/as for energy. If your goal
is to burn 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, adjust the speed and incline
of the treadmill until your heart rate is near the middle
number in yourtraining zone.
Aerobic Exercise
Ifyour goal isto strengthen your cardiovascularsys-
tem, your exercise must 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 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 workoutshould includethe following three parts:
A Warm-up--Start each workoutwith 5 to 10 minutes
of stretching and lightexercise. A proper warm-up in-
creases yourbodytemperature, heart rate and circula-
tionin preparationfor exercise.
Training Zone Exercise---After warming up, increase
the intensityof yourexercise untilyour pulse isin your
trainingzone for 20 to 60 minutes. (During the first few
weeks of yourexercise program, do not keep your
pulsein yourtraining zone for longerthan 20 minutes.)
Breathe regularlyand deeplyas you exercise---never
hold your breath.
A Cool-down--Finish each workoutwith 5 to 10 min-
utesof stretchingto cooldown. This willincreasethe
flexibility of your musclesand willhelpprevent 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 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.
2O
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