Manual

CONDITIONING GUIDELINES
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 aerobicexercise.
HEART RATE TRAINING ZONES
AEROBIC 165 155 145 140 130 125 115
MAX FAT BURN 145 138 130 125 lt8 lt0 103
FAT BURN 125 120 115 110 105 95 90
Age 20 30 40 50 60 70 80
To findthe proper heart 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.
To measure yourheart rate during exercise, use the
pulse sensor. If yourheart rate is too high or too low,
adjust the speed and incline of the treadmill.
Fat Burning
To burn fat effectively, you must exercise at a relatively
low intensitylevel for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for en-
ergy. Only after the first few minutes does your body
begin to use stored fat calories 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 your training zone.
Aerobic Exercise
If your goal isto strengthen your cardiovascularsys-
tem, yourexercise mustbe "aerobic." Aerobic exercise
isactivitythat requireslargeamountsofoxygen for
prolongedperiodsoftime. This increasesthe demand
on the heart topump bloodtothe muscles,and on the
lungsto oxygenatethe blood.For aerobicexercise,
adjustthe speed and inclineof the treadmill untilyour
heart rate is near the highestnumberin yourtraining
zone.
WORKOUT GUIDELINES
Each workout shouldincludethe following three parts:
A Warm-up--.Start each workoutwith 5 to 10 minutes
ofstretchingand light exercise.A proper warm-up in-
creasesyour bodytemperature,heart rate and circula-
tion in preparationfor exercise.
Training Zone Exercise--After warmingup, increase
the intensityofyour exerciseuntilyourpulse isinyour
trainingzone for 20 to 60 minutes.(Duringthe firstfew
weeks ofyourexercise program,do not keepyour
pulse inyour trainingzone for longerthan 20 minutes.)
Breathe regularly and deeply as you exercise--never
holdyour breath.
A Cool-down--Finish each workoutwith 5 to 10 min-
utesof stretchingto cool down. This willincreasethe
flexibilityof yourmusclesand willhelp preventpost-ex-
ercise problems.
EXERCISE FREQUENCY
To maintainor improveyour 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.
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