ICON Health & Fitness PFTL69620-INT.0, User Manual

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EXERCISE GUIDELINES

These guidelines will help you to plan your exercise 
program. For detailed exercise information, obtain a 
reputable book or consult your physician. Remember, 
proper nutrition and adequate rest are essential for 
successful results. 

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your 
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your 
heart rate as a guide to find the proper intensity level. 
The chart below shows recommended heart rates for 
fat burning and aerobic exercise.

To find the proper intensity level, find your age at the 
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your 
age define your “training zone.” The lowest number is 
the heart rate for fat burning, the middle number is the 
heart rate for maximum fat burning, and the highest 
number is the heart rate for aerobic exercise.

Burning Fat

—To burn fat effectively, you must exer-

cise at a low intensity level for a sustained period of 
time. During the first few minutes of exercise, your 
body uses carbohydrate calories for energy. 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 the intensity of your exer-
cise until your heart rate is near the lowest number in 
your training zone. For maximum fat burning, exercise 
with your heart rate near the middle number in your 
training zone.

Aerobic Exercise

—If your goal is to strengthen your 

cardiovascular system, you must perform aerobic 
exercise, which is activity that requires large amounts 
of oxygen for prolonged periods of time. For aerobic 
exercise, adjust the intensity of your exercise until 
your heart rate is near the highest number in your 
training zone. 

 HOW TO MEASURE YOUR HEART RATE

To measure your heart 
rate, exercise for at 
least four minutes. 
Then, stop exercis-
ing and place two 
fingers on your wrist 
as shown. Take a 
six-second heartbeat 
count, and multiply the 
result by 10 to find your heart rate. For example, if your 
six-second heartbeat count is 14, your heart rate is 140 
beats per minute.

WORKOUT GUIDELINES

Warming Up

—Start with 5 to 10 minutes of stretch-

ing and light exercise. A warm-up increases your body 
temperature, heart rate, and circulation in preparation 
for exercise. 

Training Zone Exercise

—Exercise for 20 to 30 min-

utes with your heart rate in your training zone. (During 
the first few weeks of your exercise program, do not 
keep your heart rate in your training zone for longer 
than 20 minutes.) Breathe regularly and deeply as you 
exercise; never hold your breath. 

Cooling Down

—Finish with 5 to 10 minutes of stretch-

ing. Stretching increases the flexibility of your muscles 
and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete 
three workouts each week, with at least one day of 
rest between workouts. After a few months of regular 
exercise, you may complete up to five workouts each 
week, if desired. Remember, the key to success is to 
make exercise a regular and enjoyable part of your 
everyday life.

    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.