User`s manual

CONDITIONING GUIDELINES
The followingguidelineswillhelpyou to planyour
exerciseprogram.Remember that proper nutrition
and adequate restare essential forsuccessfulresults.
EXERCISE INTENSITY
Whetheryour goalis to bum fat orto strengthenyour
cardiovascularsystem,the key to achievingthe
desiredresultsis to exercise withthe proper intensity.
The properintensitylevel can be foundby usingyour
heart rateas e guide.The chart belowshows recom-
mendedheart ratesfor fat buming, maximumfat
burning,and cardiovascular(aerobic)exercise.
165 155 145 140 130 125 H5 ,
145 138 130 125 //8 //0 103
.125 .!.20 115 //0 105 95 90 W
20 30 40 50 60 70 80
Tofind the properheart rate for you,first find yourage
on the bottomlineofthe chart (ages are roundedoff
tothe nearestten years). Next, findthethroe numbers
above yourage. The three numbersare your "training
zone."The lower two numbersare recommended
heart ratesfor fat burning;the highestnumberis the
recommendedheart ratefor aerobic exercise.
Fat Burning
To bumfat effectively,you mustexercise at a relative-
ly lowintensitylevelfor a sustainedperiodof time.
Dudngthe first few minutesofexercise,yourbody
uses easilyaccessible carbohydratecelodes for ener-
gy. Only afterthe firstfew minutesofexercisedoes
yourbody beginto usestoredfat celodes for energy.
If yourgoal is to bum fat, adjustthe intensityof your
exercise untilyourhead rate is nearthe lowestnum-
ber in yourtrainingzone as you exercise.
For maximumfat burning,adjust the intensityof your
exercise untilyourheart rate is nearthe middlenum-
ber in yourtrainingzone as you exercise.
Aerobic Exercise
If yourgoal is to strengthenyourcardiovascularsys-
tem, yourexercisemust be =aerobic."Aerobicexer-
rise is activitythat requireslargeamounts of oxygen
for prolongedpedods ofttme.This Increasesthe
demandon the heart to pumpbloodto the muscles,
and on the lungsto oxygenatethe blood. Foraerobic
exorcise,adjustthe Intensityof your exerciseuntil
your heart rateis near the highestnumber inyour
trainingzone as youexercise.
WORKOUT GUIDELINES
Eachworkoutshouldincludethe following throe parts:
A warm-up, consistingof5 to 10 minutesof stretching
and lightexercise.A properwarm-upincreasesyour
bodytemperature,heart rate. and circulationin prepa-
rationfor exercise.
Training zone exercise, consistingof20 to 30 min-
utesof exeroislngwithyourheart rata in yourtraining
zone. (Dudngthe first few weeks ofyour exercise
program,do not keep yourheart rateIn your training
zone for longerthan 20 minutes.)
A cool-down, with 5 to 10 minutesofstretching.This
willIncrease the flexibility of your musclesand will
helpto preventpost-exerciseproblems.
EXERCISE FREQUENCY
Tomaintainor improveyourcondition, complete throe
workoutseach week, with at leastone day of rest
betweenworkouts.Aftera few monthsof regularexer-
cise, you may complete upto fiveworkoutseachweek
ifdesired.The key to successis tomake exercisea
regularand enjoyablepartof youreveryday life.
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