Owner`s manual

CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. Remember that proper nutritionand
adequate rest are essential for successful results.
WARNING: Before beginning this or
any exercise program, consult your physician.
Thls is especially Important for Individuals over
the age of 35 or Indlvlduels with pre-exlsUng
health problems.
EXERCISEINTENSITY
To maximize the benefits of exercising, it is important
to exercise with the proper intensity.The proper inten-
sity level can be found by using your heart rate as a
guide. For effective aerobic exercise, your heart rate
shouldbe maintained at a level between 70=/oand
85% of your maximum heart rate as you exercise.
This Is known as your training zone. You can find your
training zone in the table below. Training zones are
listedfor both unconditioned and conditioned persons
according to age.
UNCONDmONED CONDITIONED
TRAINING ZONE "tRAINING ZONE
AGE (BEAI"S/MIN} (BEATS/MIN)
20 138-167 133-162
25 136-166 132-160
30 135-164 130-158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
50 129-156 124-150
55 127-155 122-149
60 126-153 121-147
65 125-151 i19-145
70 123-150 118-144
75 122-I47 117-142
80 120-146 115-140
85 118-144 !i4-139
Dudng the first few months of your exercise program,
keep your heart rate near the low end ofyour training
zone as you exercise. After a few months, your head
rate can be increased gradually until it is near the mid-
dle of your training zone as you exercise.
To measure your heart rate, stop exercising and place
two fingers on your wrist as shown below.
Take a six-second heartbeat count, and multiplythe
result by 10 to findyour heart rate. For example, if
your six-second heartbeat count is 14, your heart rate
is 140 beats per minute. (A six-second count is used
because your heart rate will drop rapidly when you
stop exercising.) Adjust the intensity of your exercise
untilyour heart rate is at the proper level,
WORKOUT GUIDELINES
Each workout shouldconsist of three basic parts: a
warm-up, 20 to30 minutes of training zone exercise,
and a cool-down.
Warming up prepares the body for exercise by in-
creasing circulation, delivedng more oxygen to the
muscles and raisingthe body temperature. Begin
each workout with 5 to 10 minutes of stretchingand
light exercise to warm up.
Next, increase the intensity ofyour exercise to raise
your heart rate to your training zone for 20 to 30 min-
utes. Breathe regularly and deeply as you exercise--
never hold your breath.
Finisheach workout with 5 to 10 minutes of stretching
to cool down. Sketching after exercise isvery effec-
tive for increasing flexibility.
To maintain or improve yourcondition, complete three
workouts each week, _vlth at least one day of restbe-
twesn workouts. After a few monthsof regularexer-
cise, you may complete up tofive workouts each week,
If desired.
The key tosuccess isto make exercise an enjoyable
part ofyour everyday life.
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