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CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. Remember--these are general guide-
lines. For more detailed information about exercise,
obtain areputable book or consult your physician.
EXERCISE iNTENSITY
Whether you want to bum fat, strengthen your cardio-
vascularsystem, or increase your athletic perfor-
mance, you can tailor your exercise to your specific
goals. The key to achieving the desired resultsis to ex-
ercise with the proper intensity.
Burning Fat
To bum fat effectively, you must exercise at arelatively
low intensitylevel for a sustained period of time.
During the first few minutes of exemise, your body
uses easily accessible carbohydrate calories for en-
ergy. Only after the first few minutes of exercise does
your body begin to use stored fat calories for energy.
Ifyour goal isto bum fat, set the speed control on the
consoleto FAT BURN to help you maintain the proper
intensitylevel. (See pages 8 and 9.)
Aerobic Exercise
If your goal is to strengthen yourcardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exercise
is activitythat requires large amounts of oxygen for
prolongedpedods of time. This increases the demand
or_the heart topump blood to themuscles, and on the
lungsto oxygenate the blood. The proper intensity
level for aerobic exercise can be found by using your
pulseas a guide. As you exercise, your pulse should
be keptat a level between 70% and 85% ofyour maxi-
mumpossible heart rate. This isknown as your train-
ingzone. You can find your training zone in the table
at the top of this page. Training zones are listed ac-
cordingto age and physical condition.
14 During the first few months of your exercise program,
Training Zone (Beats/Min.)
Age Unconditioned
20 138-167
25 136-166
30 135-164
35 134-162
40 132-161
•45 131-159
50 129-156
55 127-155
60 126-153
65 125-151
7O 123-150
75 122-147
80 120-146
85 118-144
Conditioned
133-162
132-160
130-158
129-156
127-155
125-153
124-150
122-149
121-147
119-145
118-144
117-142
115-140
114-139
keep your pulse near the low end of your training zone
as you exercise. After a few months of regular exer-
cise, your pulse can be gradually increased untilit is
near the middle ofyour trainingzone as you exercise.
You can measure yourpulse using the pulse sensor.
Exercise for about four minutes, and then measure
your pulse immediately. Ifyour pulse istoo high or too
low, adjust the intensityofyour exercise. It may also
be helpful to set the speed controlon the console to
AEROBIC to help you maintainthe proper intensity
level. (See pages 8 and 9.)
Performance Training
If your goal is high performance athletic conditioning,
set the speed controlon the console to PERFOR-
MANCE to help you maintain the proper intensity level.
(See pages 8 and 9.)
WORKOUT GUIDELINES
Each workout should include three pads: (1) awarm-
up, (2) training zone exercise, and (3) a cool-down.
Warm-up
Warming up prepares the body for exercise by increas-
ing circulation, deliveringmore oxygen to the muscles
and raisingthe bodytemperature. Begin each workout
with 5 to 10 minutes ofstretchingand light exercise to
warm up (see SUGGESTED STRETCHES on page 15).
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