Operation Manual

37
EXERCISE GUIDELINES
C0"1"'X)$V"&$2"1'W$&&'0"&3'\4)'/4'3&%2'\4)#'"d"#-$1"'
3#4X#%*7'A4#'V"/%$&"V'"d"#-$1"'$264#*%/$42c'4+/%$2'%'
#"3)/%+&"'+44U'4#'-421)&/'\4)#'30\1$-$%27'F"*"*+"#c'
3#43"#'2)/#$/$42'%2V'%V"b)%/"'#"1/'%#"'"11"2/$%&'64#'
1)--"116)&'#"1)&/17'
EXERCISE INTENSITY
.0"/0"#'\4)#'X4%&'$1'/4'+)#2'6%/'4#'/4'1/#"2X/0"2'\4)#'
-%#V$45%1-)&%#'1\1/"*c'"d"#-$1$2X'%/'/0"'3#43"#'$2/"2:
1$/\'$1'/0"'U"\'/4'%-0$"5$2X'#"1)&/17'P4)'-%2')1"'\4)#'
0"%#/'#%/"'%1'%'X)$V"'/4'6$2V'/0"'3#43"#'$2/"21$/\'&"5"&7'
C0"'-0%#/'+"&4W'104W1'#"-4**"2V"V'0"%#/'#%/"1'64#'
6%/'+)#2$2X'%2V'%"#4+$-'"d"#-$1"7
C4'6$2V'/0"'3#43"#'$2/"21$/\'&"5"&c'6$2V'\4)#'%X"'%/'/0"'
+4//4*'46'/0"'-0%#/'Y%X"1'%#"'#4)2V"V'466'/4'/0"'2"%#:
"1/'/"2'\"%#1Z7'C0"'/0#""'2)*+"#1'&$1/"V'%+45"'\4)#'
%X"'V"6$2"'\4)#'i/#%$2$2X']42"7j'C0"'&4W"1/'2)*+"#'$1'
/0"'0"%#/'#%/"'64#'6%/'+)#2$2Xc'/0"'*$VV&"'2)*+"#'$1'/0"'
0"%#/'#%/"'64#'*%d$*)*'6%/'+)#2$2Xc'%2V'/0"'0$X0"1/'
2)*+"#'$1'/0"'0"%#/'#%/"'64#'%"#4+$-'"d"#-$1"7
Burning FatpC4'+)#2'6%/'"66"-/$5"&\c'\4)'*)1/'"d"#:
-$1"'%/'%'&4W'$2/"21$/\'&"5"&'64#'%'1)1/%$2"V'3"#$4V'46'
/$*"7',)#$2X'/0"'6$#1/'6"W'*$2)/"1'46'"d"#-$1"c'\4)#'
+4V\')1"1'-%#+40\V#%/"'-%&4#$"1'64#'"2"#X\7'82&\'%6/"#'
/0"'6$#1/'6"W'*$2)/"1'46'"d"#-$1"'V4"1'\4)#'+4V\'+"X$2'
/4')1"'1/4#"V'6%/'-%&4#$"1'64#'"2"#X\7'G6'\4)#'X4%&'$1'/4'
+)#2'6%/c'%Va)1/'/0"'$2/"21$/\'46'\4)#'"d"#-$1"')2/$&'\4)#'
0"%#/'#%/"'$1'2"%#'/0"'&4W"1/'2)*+"#'$2'\4)#'/#%$2$2X'
]42"7'A4#'*%d$*)*'6%/'+)#2$2Xc'"d"#-$1"'W$/0'\4)#'
0"%#/'#%/"'2"%#'/0"'*$VV&"'2)*+"#'$2'\4)#'/#%$2$2X'
]42"7
Aerobic ExercisepG6'\4)#'X4%&'$1'/4'1/#"2X/0"2'\4)#'
-%#V$45%1-)&%#'1\1/"*c'\4)'*)1/'3"#64#*'%"#4+$-'
"d"#-$1"c'W0$-0'$1'%-/$5$/\'/0%/'#"b)$#"1'&%#X"'%*4)2/1'
46'4d\X"2'64#'3#4&42X"V'3"#$4V1'46'/$*"7'A4#'%"#4+$-'
"d"#-$1"c'%Va)1/'/0"'$2/"21$/\'46'\4)#'"d"#-$1"')2/$&'\4)#'
0"%#/'#%/"'$1'2"%#'/0"'0$X0"1/'2)*+"#'$2'\4)#'/#%$2$2X'
]42"7'
WORKOUT GUIDELINES
Warming Upp!/%#/'W$/0'R'/4'9T'*$2)/"1'46'1/#"/-0:
$2X'%2V'&$X0/'"d"#-$1"7'E'W%#*:)3'$2-#"%1"1'\4)#'+4V\'
/"*3"#%/)#"c'0"%#/'#%/"c'%2V'-$#-)&%/$42'$2'3#"3%#%/$42'
64#'"d"#-$1"7'
Training Zone ExercisepId"#-$1"'64#'DT'/4'NT'*$2:
)/"1'W$/0'\4)#'0"%#/'#%/"'$2'\4)#'/#%$2$2X']42"7'Y,)#$2X'
/0"'6$#1/'6"W'W""U1'46'\4)#'"d"#-$1"'3#4X#%*c'V4'24/'
U""3'\4)#'0"%#/'#%/"'$2'\4)#'/#%$2$2X']42"'64#'&42X"#'
/0%2'DT'*$2)/"17Z'O#"%/0"'#"X)&%#&\'%2V'V""3&\'%1'\4)'
"d"#-$1"'k'2"5"#'04&V'\4)#'+#"%/07'
Cooling DownpA$2$10'W$/0'R'/4'9T'*$2)/"1'46'1/#"/-0:
$2X7'!/#"/-0$2X'$2-#"%1"1'/0"'6&"d$+$&$/\'46'\4)#'*)1-&"1'
%2V'0"&31'/4'3#"5"2/'341/:"d"#-$1"'3#4+&"*17
EXERCISE FREQUENCY
C4'*%$2/%$2'4#'$*3#45"'\4)#'-42V$/$42c'-4*3&"/"'/0#""'
W4#U4)/1'"%-0'W""Uc'W$/0'%/'&"%1/'42"'V%\'46'#"1/'
+"/W""2'W4#U4)/17'E6/"#'%'6"W'*42/01'46'#"X)&%#'"d"#:
-$1"c'\4)'*%\'-4*3&"/"')3'/4'6$5"'W4#U4)/1'"%-0'W""Uc'
$6'V"1$#"V7'F"*"*+"#c'/0"'U"\'/4'1)--"11'$1'/4'*%U"'
"d"#-$1"'%'#"X)&%#'%2V'"2a4\%+&"'3%#/'46'\4)#'"5"#\V%\'
&$6"7
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
The heart rate monitor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The heart rate monitor is
intended only as an exercise aid in determin-
ing heart rate trends in general.