HEALTH RIDER HRTL08980, User Manual

18

The following guidelines will help you to plan your ex-
ercise program. For more information about exercise,
consult your physician or obtain a reputable book. 

EXERCISE INTENSITY

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 at the bottom of this page
shows recommended heart rates for fat burning and
aerobic exercise.

To find the proper heart rate for you, first find your age
at the top of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers below
your age. The three numbers define your Òtraining
zone.Ó The lowest two numbers are recommended
heart rates for fat burning, and the highest number is
the recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time. During
the first few minutes of exercise, your body uses easily
accessible 

carbohydrate calories

for energy. Only after

the first few minutes does your body begin to use stored

fat calories

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

the speed and incline of the treadmill until your heart
rate is near the lowest number in your training zone.

For maximum fat burning, adjust the speed and incline
until your heart rate is near the middle number in your
training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular system,
your exercise must be Òaerobic.Ó Aerobic exercise is 
activity that requires large amounts of oxygen for pro-
longed 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 speed and incline until your heart rate is near
the highest number in your training zone.

HOW TO MEASURE YOU HEART RATE

To measure your heart
rate, stop exercising
and place two fingers
on your wrist as
shown. Take a six-
second heartbeat
count, and multiply the
result by ten to find
your heart rate. (A six-
second count is used
because your heart rate drops quickly when you stop
exercising.) If your heart rate is too high or too low, ad-
just the speed or incline of the treadmill accordingly.

WORKOUT GUIDELINES

Each workout should include three parts: (1) a warm-
up, (2) training zone exercise, and (3) a cool-down. 

Warming Up

Begin each workout with five to ten minutes of stretch-
ing and light exercise to warm up. A proper warm-up 
increases your body temperature, heart rate and circu-
lation in preparation for exercise.

Training Zone Exercise

After warming up, increase the intensity of your exer-
cise until your heart rate is in your training zone for 20
to 30 minutes. Breathe regularly and deeply as you 
exerciseÑnever hold your breath.

CONDITIONING GUIDELINES

WARNING:

Before beginning

this or any exercise program, consult your
physician. This is especially important for 
individuals over the age of 35 or individuals
with pre-existing health problems.