User's Manual

20
EXERCISE GUIDELINES
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EXERCISE INTENSITY
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0)"9#12)(0,*)"&(<($%->&%b%"0#(#+?&)$&$'%&/"1/%"&#+$%+c
(#$<&#(&$'%&]%<&$1&)0'#%2#+?&"%(,*$(4&R1,&0)+&,(%&<1,"&
'%)"$&")$%&)(&)&?,#9%&$1&3#+9&$'%&/"1/%"&#+$%+(#$<&*%2%*4&
@'%&0')"$&.%*1A&('1A(&"%01--%+9%9&'%)"$&")$%(&31"&
3)$&.,"+#+?&)+9&)%"1.#0&%b%"0#(%4
@1&3#+9&$'%&/"1/%"&#+$%+(#$<&*%2%*>&3#+9&<1,"&)?%&)$&$'%&
.1$$1-&13&$'%&0')"$&8)?%(&)"%&"1,+9%9&133&$1&$'%&+%)"c
%($&$%+&<%)"(:4&@'%&$'"%%&+,-.%"(&*#($%9&).12%&<1,"&
)?%&9%3#+%&<1,"&g$")#+#+?&C1+%4h&@'%&*1A%($&+,-.%"&#(&
$'%&'%)"$&")$%&31"&3)$&.,"+#+?>&$'%&-#99*%&+,-.%"&#(&$'%&
'%)"$&")$%&31"&-)b#-,-&3)$&.,"+#+?>&)+9&$'%&'#?'%($&
+,-.%"&#(&$'%&'%)"$&")$%&31"&)%"1.#0&%b%"0#(%4
Burning Fatj@1&.,"+&3)$&%33%0$#2%*<>&<1,&-,($&%b%"c
0#(%&)$&)&*1A&#+$%+(#$<&*%2%*&31"&)&(,($)#+%9&/%"#19&13&
$#-%4&7,"#+?&$'%&3#"($&3%A&-#+,$%(&13&%b%"0#(%>&<1,"&
.19<&,(%(&0)".1'<9")$%&0)*1"#%(&31"&%+%"?<4&M+*<&)3$%"&
$'%&3#"($&3%A&-#+,$%(&13&%b%"0#(%&91%(&<1,"&.19<&.%?#+&
$1&,(%&($1"%9&3)$&0)*1"#%(&31"&%+%"?<4&;3&<1,"&?1)*&#(&$1&
.,"+&3)$>&)9^,($&$'%&#+$%+(#$<&13&<1,"&%b%"0#(%&,+$#*&<1,"&
'%)"$&")$%&#(&+%)"&$'%&*1A%($&+,-.%"&#+&<1,"&$")#+#+?&
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'%)"$&")$%&+%)"&$'%&-#99*%&+,-.%"&#+&<1,"&$")#+#+?&
C1+%4
Aerobic Exercisej;3&<1,"&?1)*&#(&$1&($"%+?$'%+&<1,"&
0)"9#12)(0,*)"&(<($%->&<1,&-,($&/%"31"-&)%"1.#0&
%b%"0#(%>&A'#0'&#(&)0$#2#$<&$')$&"%=,#"%(&*)"?%&)-1,+$(&
13&1b<?%+&31"&/"1*1+?%9&/%"#19(&13&$#-%4&Q1"&)%"1.#0&
%b%"0#(%>&)9^,($&$'%&#+$%+(#$<&13&<1,"&%b%"0#(%&,+$#*&<1,"&
'%)"$&")$%&#(&+%)"&$'%&'#?'%($&+,-.%"&#+&<1,"&$")#+#+?&
C1+%4&
WORKOUT GUIDELINES
Warming Upj5$)"$&A#$'&U&$1&Y\&-#+,$%(&13&($"%$0'c
#+?&)+9&*#?'$&%b%"0#(%4&D&A)"-c,/&#+0"%)(%(&<1,"&.19<&
$%-/%")$,"%>&'%)"$&")$%>&)+9&0#"0,*)$#1+&#+&/"%/)")$#1+&
31"&%b%"0#(%4&
Training Zone ExercisejGb%"0#(%&31"&L\&$1&O\&-#+c
,$%(&A#$'&<1,"&'%)"$&")$%&#+&<1,"&$")#+#+?&C1+%4&87,"#+?&
$'%&3#"($&3%A&A%%](&13&<1,"&%b%"0#(%&/"1?")->&91&+1$&
]%%/&<1,"&'%)"$&")$%&#+&<1,"&$")#+#+?&C1+%&31"&*1+?%"&
$')+&L\&-#+,$%(4:&P"%)$'%&"%?,*)"*<&)+9&9%%/*<&)(&<1,&
%b%"0#(%&i&+%2%"&'1*9&<1,"&."%)$'4&
Cooling DownjQ#+#('&A#$'&U&$1&Y\&-#+,$%(&13&($"%$0'c
#+?4&5$"%$0'#+?&#+0"%)(%(&$'%&3*%b#.#*#$<&13&<1,"&-,(0*%(&
)+9&'%*/(&$1&/"%2%+$&/1($c%b%"0#(%&/"1.*%-(4
EXERCISE FREQUENCY
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A1"]1,$(&%)0'&A%%]>&A#$'&)$&*%)($&1+%&9)<&13&"%($&
.%$A%%+&A1"]1,$(4&D3$%"&)&3%A&-1+$'(&13&"%?,*)"&%b%"c
0#(%>&<1,&-)<&01-/*%$%&,/&$1&3#2%&A1"]1,$(&%)0'&A%%]>&
#3&9%(#"%94&E%-%-.%">&$'%&]%<&$1&(,00%((&#(&$1&-)]%&
%b%"0#(%&)&"%?,*)"&)+9&%+^1<).*%&/)"$&13&<1,"&%2%"<9)<&
*#3%4
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.