12
The following general guidelines will help you to plan
your exercise program. Remember that proper nutri-
tion and adequate rest are essential for successful
results.
EXERCISE INTENSITY
Whether your goal is to burn fat or 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 recom-
mended heart rates for fat burning, maximum fat burn-
ing, and cardiovascular (aerobic) exercise. (This chart
is also found on the console.)
To find the proper heart rate for you, first find your age
on either side of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers to the
side of your age. The three numbers are your Òtraining
zone.Ó The lowest number is the recommended heart
rate for fat burning; the middle number is the recom-
mended heart rate for maximum fat burning; the high-
est number is the recommended heart rate for aerobic
exercise.
Fat Burning
To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible
carbohydrate
calories for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored
fat
calories for energy. If
your goal is to burn fat, adjust your pace or the resis-
tance until your heart rate is near the lowest number
in your training zone as you exercise.
For maximum fat burning, adjust your pace or the
resistance 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 sys-
tem, your exercise must be Òaerobic.Ó 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 your pace or the resistance until your heart rate
is near the highest number in your training zone as
you exercise.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, first exercise for at least
four minutes. Then, stop exercising and place two fin-
gers on your wrist as shown. Take a six-second heart-
beat count, and
multiply the result
by 10 to find your
heart rate. For
example, if your
six-second heart-
beat count is 14,
your heart rate is
140 beats per
minute. (A six-sec-
ond count is used
because your
heart rate will drop rapidly when you stop exercising.)
Adjust the intensity of your exercise until your heart
rate is at the desired level. You can adjust the intensity
of your exercise by changing your pace or by adjust-
ing the resistance.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up
, consisting of 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases the
body temperature, heart rate, and circulation in prepa-
ration for strenuous exercise.
CONDITIONING GUIDELINES
WARNING: Before beginning this or any exercise
program, consult your physician. This is espe-
cially important for individuals over the age of 35
or individuals with pre-existing health problems.
