Owner`s manual

CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
EXERCISE INTENSITY
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
should be maintained at a level between 70% and
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
listed according to age and physical condition.
Training Zone (Beats/Min.)
Age Unconditioned
20 138-167
25 136-166
30 135-164
35 134-162
40 132-161
45 131-159
50 129-156
55 127-155
60 126-153
65 125-151
70 123-150
75 122-147
80 120-146
85 118-144
Conditioned
133-162
132-160
130-158
129-156
127-155
125-153
124-150
122-149
121-147
119-145
118-144
117-142
115-140
114-139
During the first few months of your exercise program,
keep your heart rate near the low end of your training
zone as you exercise. After a few months of regular
exercise, your heart rate can be increased gradually
until it is near the middle of your training zone as you
exercise.
You can measure your heart rate using the pulse
mode of the console. Exercise for at least four min-
utes, and then measure your heart rate immediately.
If your heart rate istoo high, decrease the intensity of
your exercise. If your heart rate is too low;'increase
the intensity of your exercise.
WORKOUT GUIDELINES
Each workout should consist of three basic pads: a
warm-up, 20 to 30 minutes oftraining zone exercise,
and a cool-down.
Warming up prepares the body for exercise by
increasing circulation, delivering more oxygen to the
muscles and raising the body temperature. Begin
each workout with 5 to 10 minutes of stretchingand
light exercise to warm up. Then, increase the intensity
of your exercise to raise your heart rate to your train-
ing zone for 20 to 30 minutes. Breathe regularly and
deeply as you exercise--never hold your breath.
Finish each workout with 5 to 10 minutes of stretching
to cool down. This will increase the flexibility ofyour
muscles as well as help to decrease soreness and
other post-exercise problems.
To maintain or improve your condition, plan three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each
week, if desired. The key to success is to make
exercise a regular and enjoyable part of your every-
day life.
12