Manual Pro-form 20.0 - PFEL7806 (page 22 of 28) (English)

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CONDITIONING GUIDELINES

AWARNING'.

Before beginning this or any exercise pro-

gram. consult your physician.Thisisespe-

cially important for persons over the age of 35

or persons with pre-existing health problems.

The putse sensor is not a medicaJ device.

Various factors may affect the accuracy of

heart rate readings, The pulse sensor is

intended only as an exercise aid in determin_

ing heart rate trends in general,

The following guidelines will help you to plan your

exercise program, Remember that proper nutrition

and adequate rest are essential for successful results,

Each workout should include the following three parts:

Warming Up--Begin each workout with 5 to 10 rain=

utes of stretching and light exercise, A proper warm-

up increases your body temperature, heart rate, and

circulation in preparation for exercise.

Training Zone Exercise--Each workout should con-

sist of 20 to 30 minutes of exercising with your heart

rate in your training zone. Note: During the first few

weeks of your exercise program, do not keep your

heart rate in your training zone for longer than 20 min-

utes.

Cooling Down--End each workout with 5 to 10 min=

utes of stretching. This will increase the flexibility of

your muscles and will help to prevent post=exercise

problems.

To maintain or improve your condition, plan three

workouts each week, with at least one day of rest

between workouts. Schedule your workouts for the

time of day when your energy level is the highest.

After a few months of regular exercise, you may com=

plete up to five workouts each week, if desired.

Remember, the key to success is make exercise a

regular and enjoyable part of your everyday life.

CARDIOVASCULAR TRAINING GUIDEUNES

Whether your goal is to burn fat or to strengthen your

cardiovascular system, the key to achieving the

desired results is to exercise with the proper intensity.

The proper intensity level can be found by using your

heart rate as a guide.

The chart below shows recommended heart rates for

fat burning, maximum fat burning, and cardiovascular

(aerobic) exercise.

Z65 155 145 140 130 125 115 _

145 138 130 125 118 110 !03 _)

125 120 115 II0 105 95 90

20 30 40 50 60 70 80

To find the proper heart rate for you, first find your age

at 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 are your "training

zone." The lowest number is the recommended heart

rate for fat burning, the middle number is the recom-

mended heart rate for maximum fat burning, and the

highest number is the recommended heart rate for

aerobic exercise.

Fat Burning--To burn fat effectively, you must exer-

cise at a relatively low intensity level for a sustained

period of time. During the first few minutes of exer-

cise, your body uses easily accessible carbohydrate

calories for energy. Only after the first few minutes of

exercise does your body begin to use stored fat calo-

ries for energy. If your goal is to burn fat, adjust the

intensity of your exercise until your heart rate is near

the lowest number in your training zone as you exer-

cise. For maximum fat burning, adjust the intensity of

your exercise until your heart rate is near the middle

number in your training zone as you exercise.

Aerobic Exercise--If your goal is to strengthen your

cardiovascular system, your exercise must be "aero-

bic." 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 intensity of

your exercise until your heart rate is near the highest

number in your training zone.

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Pro-form 20.0 - PFEL7806 Manual

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