Operation Manual

37
EXERCISE GUIDELINES
B'%(%&F,#G%*#+%(&Y#**&'%*/&]1,&$1&/*)+&]1,"&%c%"0#(%&
/"1F")-4&@1"&G%$)#*%G&%c%"0#(%&#+31"-)$#1+K&1.$)#+&)&
"%/,$).*%&.11H&1"&01+(,*$&]1,"&/'](#0#)+4&E%-%-.%"K&
/"1/%"&+,$"#$#1+&)+G&)G%a,)$%&"%($&)"%&%((%+$#)*&31"&
(,00%((3,*&"%(,*$(4&
EXERCISE INTENSITY
!'%$'%"&]1,"&F1)*&#(&$1&.,"+&3)$&1"&$1&($"%+F$'%+&]1,"&
0)"G#12)(0,*)"&(]($%-K&%c%"0#(#+F&)$&$'%&/"1/%"&#+$%+:
(#$]&#(&$'%&H%]&$1&)0'#%2#+F&"%(,*$(4&S1,&0)+&,(%&]1,"&
'%)"$&")$%&)(&)&F,#G%&$1&3#+G&$'%&/"1/%"&#+$%+(#$]&*%2%*4&
B'%&0')"$&.%*1Y&('1Y(&"%01--%+G%G&'%)"$&")$%(&31"&
3)$&.,"+#+F&)+G&)%"1.#0&%c%"0#(%4
B1&3#+G&$'%&/"1/%"&#+$%+(#$]&*%2%*K&3#+G&]1,"&)F%&)$&$'%&
.1$$1-&13&$'%&0')"$&Z)F%(&)"%&"1,+G%G&133&$1&$'%&+%)":
%($&$%+&]%)"([4&B'%&$'"%%&+,-.%"(&*#($%G&).12%&]1,"&
)F%&G%3#+%&]1,"&e$")#+#+F&^1+%4f&B'%&*1Y%($&+,-.%"&#(&
$'%&'%)"$&")$%&31"&3)$&.,"+#+FK&$'%&-#GG*%&+,-.%"&#(&$'%&
'%)"$&")$%&31"&-)c#-,-&3)$&.,"+#+FK&)+G&$'%&'#F'%($&
+,-.%"&#(&$'%&'%)"$&")$%&31"&)%"1.#0&%c%"0#(%4
Burning FatnB1&.,"+&3)$&%33%0$#2%*]K&]1,&-,($&%c%":
0#(%&)$&)&*1Y&#+$%+(#$]&*%2%*&31"&)&(,($)#+%G&/%"#1G&13&
$#-%4&7,"#+F&$'%&3#"($&3%Y&-#+,$%(&13&%c%"0#(%K&]1,"&
.1G]&,(%(&0)".1']G")$%&0)*1"#%(&31"&%+%"F]4&8+*]&)3$%"&
$'%&3#"($&3%Y&-#+,$%(&13&%c%"0#(%&G1%(&]1,"&.1G]&.%F#+&
$1&,(%&($1"%G&3)$&0)*1"#%(&31"&%+%"F]4&I3&]1,"&F1)*&#(&$1&
.,"+&3)$K&)G`,($&$'%&#+$%+(#$]&13&]1,"&%c%"0#(%&,+$#*&]1,"&
'%)"$&")$%&#(&+%)"&$'%&*1Y%($&+,-.%"&#+&]1,"&$")#+#+F&
^1+%4&@1"&-)c#-,-&3)$&.,"+#+FK&%c%"0#(%&Y#$'&]1,"&
'%)"$&")$%&+%)"&$'%&-#GG*%&+,-.%"&#+&]1,"&$")#+#+F&
^1+%4
Aerobic ExercisenI3&]1,"&F1)*&#(&$1&($"%+F$'%+&]1,"&
0)"G#12)(0,*)"&(]($%-K&]1,&-,($&/%"31"-&)%"1.#0&
%c%"0#(%K&Y'#0'&#(&)0$#2#$]&$')$&"%a,#"%(&*)"F%&)-1,+$(&
13&1c]F%+&31"&/"1*1+F%G&/%"#1G(&13&$#-%4&@1"&)%"1.#0&
%c%"0#(%K&)G`,($&$'%&#+$%+(#$]&13&]1,"&%c%"0#(%&,+$#*&]1,"&
'%)"$&")$%&#(&+%)"&$'%&'#F'%($&+,-.%"&#+&]1,"&$")#+#+F&
^1+%4&
WORKOUT GUIDELINES
Warming Upn5$)"$&Y#$'&<&$1&9_&-#+,$%(&13&($"%$0':
#+F&)+G&*#F'$&%c%"0#(%4&L&Y)"-:,/&#+0"%)(%(&]1,"&.1G]&
$%-/%")$,"%K&'%)"$&")$%K&)+G&0#"0,*)$#1+&#+&/"%/)")$#1+&
31"&%c%"0#(%4&
Training Zone ExercisenPc%"0#(%&31"&C_&$1&=_&-#+:
,$%(&Y#$'&]1,"&'%)"$&")$%&#+&]1,"&$")#+#+F&^1+%4&Z7,"#+F&
$'%&3#"($&3%Y&Y%%H(&13&]1,"&%c%"0#(%&/"1F")-K&G1&+1$&
H%%/&]1,"&'%)"$&")$%&#+&]1,"&$")#+#+F&^1+%&31"&*1+F%"&
$')+&C_&-#+,$%(4[&R"%)$'%&"%F,*)"*]&)+G&G%%/*]&)(&]1,&
%c%"0#(%&g&+%2%"&'1*G&]1,"&."%)$'4&
Cooling Downn@#+#('&Y#$'&<&$1&9_&-#+,$%(&13&($"%$0':
#+F4&5$"%$0'#+F&#+0"%)(%(&$'%&3*%c#.#*#$]&13&]1,"&-,(0*%(&
)+G&'%*/(&$1&/"%2%+$&/1($:%c%"0#(%&/"1.*%-(4
EXERCISE FREQUENCY
B1&-)#+$)#+&1"&#-/"12%&]1,"&01+G#$#1+K&01-/*%$%&$'"%%&
Y1"H1,$(&%)0'&Y%%HK&Y#$'&)$&*%)($&1+%&G)]&13&"%($&
.%$Y%%+&Y1"H1,$(4&L3$%"&)&3%Y&-1+$'(&13&"%F,*)"&%c%":
0#(%K&]1,&-)]&01-/*%$%&,/&$1&3#2%&Y1"H1,$(&%)0'&Y%%HK&
#3&G%(#"%G4&E%-%-.%"K&$'%&H%]&$1&(,00%((&#(&$1&-)H%&
%c%"0#(%&)&"%F,*)"&)+G&%+`1]).*%&/)"$&13&]1,"&%2%"]G)]&
*#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.