User`s manual

-CONDITIONING GUIDELINES
The following guidelines will he p you to plan your ex-
ercise program. For more information about exercise,
consult your physician or obtain a reputable book.
Aerobic Exercise
If your goal isto strengthen your cardiovascular system,
your exercise must be "aerobic."Aerobic exercise is
activity that requires large amounts of oxygen for pro-
longed pededs of time. This Increases the demand on
the heart to pump blood tothe muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the speed and Incline untilyour heart rate is near
the highest number inyour training zone.
HOW TO MEASURE YOU HEART RATE
EXERCISE INTENSITY
Whether your goal is to bum 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 at the bottom of this page
shows recommended heart rates for fat burning and
aerobic exercise.
To find the proper heart rate for you, first find your age
at the top of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers below
your age. The three numbers define your "training
zone." The lowest two numbers are recommended
heart rates for fat burning, and the highest number is
the recommended heart rate for aerobic exercise.
Fat Bumlng
To bum fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time. Dudng
the firstfew minutes of exercise, your body uses easily
accessible carbohydrate calories for energy. Only after
the firstfew minutes does your body begin to use stored
fat ca/cries for energy. If yoiJrgoal is to bum fat, adjust
the speed and Incline of the treadmill untilyour heart
rate is near the lowest number in your tra!ningzone.
For maximum fat buming, adjust the_speed and incline
until your heart rate is near the middle number in your
training zone.
To measure your heart
rate, stop exercising
and place two fingers
on your wdst as
shown. Take a six-
second heartbeat
count_ and multiply the
result by ten to find
your heart rate. (A six-
secof_d count Is used because your heart rate drops
quickly when you stop exercising.) If your heart rate is
too high or too low, adjust the speed or incline ofthe
LreadmUl accordingly.
WORKOUT GUIDEUNES
Each workout should include three parts: (1) a warm-
bp, (2) training zone exercise, and (3) a cool-down.
Warming Up
Begin each workout with five to ten minutes of stretch-
ing and light exercise to warm up. A proper warm-up
increases your body temperature, heart rate and circu-
lation in preparation for exercise.
Training Zone Exercise
After warming up, increase the Intensity of your exer-
cise until your head rate is in your training zone for 20
to 30 minutes. Breathe regularly and deeply as you
exercise_never hold your breath.
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