Manual Pro-form ZE 6 - PFEL05813 (page 22 of 28) (English)

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EXERCISE GUIDELINES

E5"6"'H)$0"&$/"6'G$&&'5"&7'J8)'48'7&%/'J8)#'"c"#-$6"'

7#8H#%*:'C8#'0"4%$&"0'"c"#-$6"'$/18#*%4$8/Q'8+4%$/'%'

#"7)4%+&"'+88N'8#'-8/6)&4'J8)#'75J6$-$%/:'M"*"*+"#Q'

7#87"#'/)4#$4$8/'%/0'%0"a)%4"'#"64'%#"'"66"/4$%&'18#'

6)--"661)&'#"6)&46:'

EXERCISE INTENSITY

35"45"#'J8)#'H8%&'$6'48'+)#/'1%4'8#'48'64#"/H45"/'J8)#'

-%#0$89%6-)&%#'6J64"*Q'"c"#-$6$/H'%4'45"'7#87"#'$/4"/=

6$4J'$6'45"'N"J'48'%-5$"9$/H'#"6)&46:'X8)'-%/')6"'J8)#'

5"%#4'#%4"'%6'%'H)$0"'48'1$/0'45"'7#87"#'$/4"/6$4J'&"9"&:'

E5"'-5%#4'+"&8G'658G6'#"-8**"/0"0'5"%#4'#%4"6'18#'

1%4'+)#/$/H'%/0'%"#8+$-'"c"#-$6":

E8'1$/0'45"'7#87"#'$/4"/6$4J'&"9"&Q'1$/0'J8)#'%H"'%4'45"'

+8448*'81'45"'-5%#4'.%H"6'%#"'#8)/0"0'811'48'45"'/"%#=

"64'4"/'J"%#62:'E5"'45#""'/)*+"#6'&$64"0'%+89"'J8)#'

%H"'0"1$/"'J8)#'e4#%$/$/H'K8/":f'E5"'&8G"64'/)*+"#'$6'

45"'5"%#4'#%4"'18#'1%4'+)#/$/HQ'45"'*$00&"'/)*+"#'$6'45"'

5"%#4'#%4"'18#'*%c$*)*'1%4'+)#/$/HQ'%/0'45"'5$H5"64'

/)*+"#'$6'45"'5"%#4'#%4"'18#'%"#8+$-'"c"#-$6":

Burning FatgE8'+)#/'1%4'"11"-4$9"&JQ'J8)'*)64'"c"#=

-$6"'%4'%'&8G'$/4"/6$4J'&"9"&'18#'%'6)64%$/"0'7"#$80'81'

4$*":',)#$/H'45"'1$#64'1"G'*$/)4"6'81'"c"#-$6"Q'J8)#'

+80J')6"6'-%#+85J0#%4"'-%&8#$"6'18#'"/"#HJ:';/&J'%14"#'

45"'1$#64'1"G'*$/)4"6'81'"c"#-$6"'08"6'J8)#'+80J'+"H$/'

48')6"'648#"0'1%4'-%&8#$"6'18#'"/"#HJ:'O1'J8)#'H8%&'$6'48'

+)#/'1%4Q'%0`)64'45"'$/4"/6$4J'81'J8)#'"c"#-$6"')/4$&'J8)#'

5"%#4'#%4"'$6'/"%#'45"'&8G"64'/)*+"#'$/'J8)#'4#%$/$/H'

K8/":'C8#'*%c$*)*'1%4'+)#/$/HQ'"c"#-$6"'G$45'J8)#'

5"%#4'#%4"'/"%#'45"'*$00&"'/)*+"#'$/'J8)#'4#%$/$/H'

K8/":

Aerobic ExercisegO1'J8)#'H8%&'$6'48'64#"/H45"/'J8)#'

-%#0$89%6-)&%#'6J64"*Q'J8)'*)64'7"#18#*'%"#8+$-'

"c"#-$6"Q'G5$-5'$6'%-4$9$4J'45%4'#"a)$#"6'&%#H"'%*8)/46'

81'8cJH"/'18#'7#8&8/H"0'7"#$806'81'4$*":'C8#'%"#8+$-'

"c"#-$6"Q'%0`)64'45"'$/4"/6$4J'81'J8)#'"c"#-$6"')/4$&'J8)#'

5"%#4'#%4"'$6'/"%#'45"'5$H5"64'/)*+"#'$/'J8)#'4#%$/$/H'

K8/":'

WORKOUT GUIDELINES

Warming Upg!4%#4'G$45'?'48'<\'*$/)4"6'81'64#"4-5=

$/H'%/0'&$H54'"c"#-$6":'R'G%#*=)7'$/-#"%6"6'J8)#'+80J'

4"*7"#%4)#"Q'5"%#4'#%4"Q'%/0'-$#-)&%4$8/'$/'7#"7%#%4$8/'

18#'"c"#-$6":'

Training Zone ExercisegTc"#-$6"'18#'F\'48'@\'*$/=

)4"6'G$45'J8)#'5"%#4'#%4"'$/'J8)#'4#%$/$/H'K8/":'.,)#$/H'

45"'1$#64'1"G'G""N6'81'J8)#'"c"#-$6"'7#8H#%*Q'08'/84'

N""7'J8)#'5"%#4'#%4"'$/'J8)#'4#%$/$/H'K8/"'18#'&8/H"#'

45%/'F\'*$/)4"6:2'W#"%45"'#"H)&%#&J'%/0'0""7&J'%6'J8)'

"c"#-$6"i'/"9"#'58&0'J8)#'+#"%45:'

Cooling DowngC$/$65'G$45'?'48'<\'*$/)4"6'81'64#"4-5=

$/H:'!4#"4-5$/H'$/-#"%6"6'45"'1&"c$+$&$4J'81'J8)#'*)6-&"6'

%/0'5"&76'48'7#"9"/4'7864="c"#-$6"'7#8+&"*6:

EXERCISE FREQUENCY

E8'*%$/4%$/'8#'$*7#89"'J8)#'-8/0$4$8/Q'-8*7&"4"'45#""'

G8#N8)46'"%-5'G""NQ'G$45'%4'&"%64'8/"'0%J'81'#"64'

+"4G""/'G8#N8)46:'R14"#'%'1"G'*8/456'81'#"H)&%#'"c"#=

-$6"Q'J8)'*%J'-8*7&"4"')7'48'1$9"'G8#N8)46'"%-5'G""NQ'

$1'0"6$#"0:'M"*"*+"#Q'45"'N"J'48'6)--"66'$6'48'*%N"'

"c"#-$6"'%'#"H)&%#'%/0'"/`8J%+&"'7%#4'81'J8)#'"9"#J0%J'

&$1":

WARNING: Before beginning this

or any exercise program, consult your physi-

cian. This is especially important for persons

over age 35 or persons with pre-existing

health problems.

The heart rate monitor is not a medical device.

Various factors may affect the accuracy of

heart rate readings. The heart rate monitor is

intended only as an exercise aid in determin-

ing heart rate trends in general.

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Pro-form ZE 6 - PFEL05813 Manual

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