Manual
CARDIOVASCULARCONDITIONING
Theleg lever,lat barand pressbar can be used for an excellent cardiovascular workout. Set the
....-weight at the lowest setting and do as many repetitions and sets as desired. For an effective cardio-
,iascular workout, your heart rate should be kept at a level between 70% and 85% of your maximum
heart rate. This is your "training zone." You can find your training zone by consulting the table below.
Training zones are listed for both unconditioned and conditioned persons, ages 20 to 85 years.
_UNCONDITIONED CONDITIONED
TRAINING ZONE TRAINING ZONE
AGE (BEATS/MIN) . (BEATS/MIN)
20 138-167 133.162
25 136-166 132-160
30 135-164 130-158
35 134.162 129-1 58
40 132-161 127-155
45 131-159 125-153
50 129-156 , 124-150
AGE
55
60
65
70
75
8O
85
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
127-155
126-153
125-151
123-150
122-147
120-146
118-144
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
122-149
121-147
119-145
118-144
117-142
115-140
114-139
During the first few weeks of exercise, keep your heart rate near
the low end of your training zone. To measure your heart rate, stop
exercising and place two fingers over your wrist as shown.
Carefully take a six-second heartbeat count. Multiply the result by
10 to find you heart rate. For example, if your six-second heartbeat
count is 14, your heart rate is 140 beats per minute. (A six-second
count is used because your heart rate will drop rapidly after you
stop exercising.) Compare your heart rate to your training zone. If
your heart rate is below your training zone, increase the intensity of
your exercise. If your heart rate is too high, decrease the intensity.
Begin and end every workout with 5-10 minutes of stretching or light calisthenics. Exercise with your
heart rate in your training zone for about 30 minutes. It makes no difference whether this is done in
one continuous 30-minute period, or in a few shorter periods, such as three t0-minute periods. To
maintain or improve your condition, exercise three times per week, with at least one day of rest
between workouts. After a few months, the number of workouts can be increased to 4-5 per week.
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