User`s manual

CONDITIONING GUIDELINES
bohydratecaloriesfor energy. Only after the first few
minutes doesyour bodybegin to use stored fat calories
for energy. If your goal is to bum fat, adjust the intensity
of yourexercise untilyour heart rate isnear the low end
of yourtrainingzone.
Aeroblc Exercise
The following guidelines will help you to plan your ex-
ercise program. Remember that proper nutrition and
adequate rest are essential for successful results.
EXERCISE INTENSITY
Whether your goal is to bum fat orto strengthen your
cardiovascular system, lthe key toachieving the desired
results isto exercise with the proper intensity.The
proper intensity level can be found by using your heart
rate as a guide. For effective exercise, your heart rate
should be maintained at a level between 70% and 85%
ofyour 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 listedac-
cording to age and physical condition.
Training Zone (Beats/Min.)
Age Unconditioned Conditioned
20 138-167 133-162
25 136-166 132-160
30 135-164 130-158
35 134-162 129-156 .-
40 132461 127-155
45 131-159 125-153
50 129-156 124-150
55 127-155 122-149
60 126-153 121-147
65 125-151 119-145
70 123-150 118-144
75 122-147 117-142
80 120-146 115-140
85 ," 118-144 114439
Burning Fat
To bum fat, you must exemise at a low intensitylevel
for a sustained period of time. During the first few min-
utes of exemise, your body uses easily accessible car-
Ifyour goal isto strengthenyour cardiovascular sys-
tem, your exercise must be "aerobic."Aerobic exercise
is activitythat requireslarge 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 intensityofyour exercise until your heart
rate is near the middle of your trainingzone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop exer-
cising and place two
fingers on your wrist
as shown. Take a six-
second heartbeat
count, and multiply
the resultby ten to
find yourheart rate.
(A six-second count is
used because your
head rate drops quicklywhen you stop exemising.) If
yourheart rate is too high,decrease the intensity of
yourexercise. Ifyour heart rate is too low, increase the
intensityofyour exercise.
WORKOUT GUIDELINES
Each workoutshouldinclude three parts: (1) a warm-
up, (2) training zone exercise, and (3) a cool-down.
Warming-up
Warming up prepares the body for exercise by increas-
ingcirculation,deliveringmore oxygen to the muscles
and raising the body temperature. Begin each workout
with 5 to 10 minutes of stretching and light exercise to
warm up (see SUGGESTED STRETCHES on page 29).
Training Zone Exercise
After warming up, increase the intensity of your exer-
cise until your heart rate is inyour training zone for 20
to 60 minutes. (During the firstfew weeks of your exer-
cise program, do not keep your heart rate in your train-
ing zone for longerthan 20 minutes.) Breathe regularly
and deeply as you exercise--never hold your breath.