User's Manual

14
CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex
-
ercise program. Remember—these are general guide
-
lines. For more detailed information about exercise,
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 de-
sired 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 recommended heart rates for
fat burning, aerobic exercise, and high performance
athletic conditioning. (This chart is also found on the
console.)
To find the 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, look above your age and
find the box containing three numbers. The three num-
bers are your “training zone.” The lowest number is the
recommended heart rate for fat burning; the middle
number is the recommended heart rate for aerobic ex-
ercise; the highest number is the recommended heart
rate for high performance athletic conditioning.
Fat Burning
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time. During
the first few minutes of exercise, your body uses easily
accessible carbohydrate calories for energy. 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 treadmill until your
heart rate is near the lowest number in your training
zone as you exercise. It may also be helpful to set the
speed control on the console to FAT BURN to help you
maintain the proper intensity level. (See page 8.)
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the speed and incline of the treadmill until your
heart rate is near the middle number in your training
zone. It may also be helpful to set the speed control on
the console to AEROBIC to help you maintain the
proper intensity level. (See page 8.)
High Performance Athletic Conditioning
If your goal is high performance athletic conditioning,
adjust the speed and incline of the treadmill until your
heart rate is near the highest number in your training
zone. It may also be helpful to set the speed control on
the console to PERFORMANCE to help you maintain
the proper intensity level. (See page 8.)
HOW TO MEASURE YOUR HEART RATE
You can measure your heart rate using the pulse sen
-
sor on the console. Exercise for about four minutes,
and then measure your heart rate immediately. If your
heart rate is too high or too low, adjust the speed and
incline of the treadmill until your heart rate is at the
proper level.
WORKOUT GUIDELINES
A well-rounded workout includes three phases:
A warm-up phase, lasting 5 to 10 minutes. Begin with
slow, controlled stretches, and progress to more rhyth-
mic stretches to increase the body temperature, heart
rate and circulation in preparation for strenuous exer
-
cise. Stretching also guards against muscle, tendon
and ligament sprains.
WARNING: Before beginning
this or any exercise program, consult your
physician. This is especially important for in-
dividuals over the age of 35 or individuals
with pre-existing health problems.
The pulse sensor is not a medical device.
Various factors, including your movement,
may affect the accuracy of heart rate readings.
The sensor is intended only as an exercise aid
in determining heart rate trends in general.
Maximum
Minimum
Training Zone Chart
Training
Zones