User`s manual
CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. Remember_ese are general guide-
lines only. For more detailed exercise Information, ob-
tain a reputable book or consult your physician.
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.
Tire proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom
mended heart rates for fat burning and aerobic exercise.
HEART RATE TRAINING ZONES
FATBURN :" 1_5 _i20 "[_5 110 105 _ 95"" '90
20 30 40 50 60 70 80
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, find the three numbers
above your age. The three numbers define your =train-
ing zone." The lower two numbers are recommended
heart rates for fat buming; the higher number is the
_ecommonded heart rate for aerobic exercise.
Fo measure your heart rate during exercise, use the
pulse spnsor. I1your head rate is too hlgb or too low,
adjust the speed and incline e! the treadmill
Fat Burning
To burn fatellectivety, you must exercise at a relatively
low i,qtOnSi_y4e_o_./o_asustained period _ J_r_o.
I_ng th_ first few mln(Jtes el exercise, you[ body
uses easily accessible carL,'ohydrate calories for en
ergy. Only after tire lirst few minutes does your body
beghr to use stored fat calories for energy. If your goa!
is to burn tat, adjust title speed and incline of the tread
mill until your heart rate is near the lowest number in
your training zone.
For maximum lat burning, adjust the speed and incline
of the treadmill until your heart rate is near the middle
number in your training zone.
Aerobic Exercise
If your goal is to strengthen your caldiovascuiar 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 highest number in your training
zone.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A Warm-up---Start each workout with 5 to 10 minutes
of stretching and Eight exercise. A proper warm-up in-
creases your body temperature, heart rate and circula-
tion in preparation for exercise.
Training Zone Exerclse--After warming up, inmease
the intensity of your exercise until your pulse is in your
training zone for 20 to 60 minutes. (During the first few
weeks of your exercise program, do not keep your
pulse in your training zone for longer than 20 minutes.)
Breathe regularly and deeply as you exercise-4]ever
hold your breath.
A Cool-down--Finish each workout with 5 to 10 rain
utes of stretching to cool down. This will increase the
flexibility of your muscles and wil! help p=event posbex
ercise problems.
EXERCISE FREQUENCY
I o maintain or improve your condition, complete three
workouts each week, with at least one day of rest be
tween workouts. After a few months, you may corn
plate up to five workouts each week if desired.
The keyto success is to make exercise a regular and
-enjoyable part of your everyday lile