User`s manual

CONDITIONING GUIDELINES
14
The following guidelines will help you to planyour ex-
ercise program. Remember--these are general guide-
lines. FOr more detailed information about exercise,
obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether you want to bum fat, strengthen yourcan:l]o-
vascular system, or increase your athletic perfor-
mance, you can tailor your exercise to your specific
goals. The key to achieving the desired resultsIsto ex-
ercise with the proper intens_y.
Fat Burning
To bum fat effectivaly, you must exerdse at a relatively
low intensity level for a sustained period oftime.
Dudng the firstfew minutes of exercise, your body
uses easily accessible carbohydrate calories for en-
ergy. Only after the first few minutes of exercise does
your body begin to use stored fat calories for energy.
If your goal isto bum fat, adjust the speed control on
the console to FAT BURN. (See page 8.)
Aerobic Exercise
If your goal isto strengthen your cardiovascular sys-
tem, your exercise must be =aerobic." Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged pedods of time. This increases the demand
on the heart topump blood to the muscles, and on the
lungs to oxygenate the blood. The proper intensity
level for aerobic exercise can be foudd by using your
pulse as a guide:As you exercise, your pulse should
be kept at a level between 70% and 85% of your maxi-
mum possible heart rate. This is known as your train-
ing zone. You can find your training zone in the table
at the top of this page. Training zones are listed ac-
cording to age and physical _ondRion.
Dudng the first few months of your exercise program,
keep your pulse near the low end of your training zone
Training Zone (Beats/MIr_)
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
6O 126-153
65 125-151
70 123-150
75 122-147
80 120-146
85 116-144
Conditioned
133-162
132-160
130-158
129-156
1.27-155
126-153
124-150
122-149
121-147
119-145
118-144
117-142
115-140
114-139
as you exercise. After a few months of regular exer-
cise, your pulse can be gradually increased until it is
near the middle of your training zone as you exercise.
You can measure your pulse using the pulse sensor.
Exercise for about four minutes, and then measure
your pulse immediately. If your pulse is too high or too
low, adjust the intensity of your exercise. It may also
be helpful to set the speed control on the console to
AEROBIC to help you maintain the proper intensity
level. (See page 8.)
_Performance Training.
if your goal is high performance athletic conditioning,
set the speed control on the console to PERFOR-
MANCE to help you maintain the proper intensity level.
(See page 8.)
WORKOUT GUIDELINES
Each workout should include three pads: (1) a warm-
up, (2) training zone exercise, and (3) a cool-down.
Warm-up
Warming up prepares the body for exercise by increas-
ing drculation, dalivedng more oxygen to the muscles
and raisingthe bodytemperature. Begin each workout
with 5 to 10 minutes of stretching and light exercise to
warm up (see SUGGESTED STRETCHES on page 15).