Pro-Form PFIVEL74613.0, User Manual

16

EXERCISE GUIDELINES

WARNING: 

Before  beginning  this  or  any  exercise  pro-

gram,  consult  your  physician.  This  is  espe-

cially important for persons over the age of 35 

or persons with pre-existing health problems.

The pulse sensor is not a medical device. Vari-

ous factors may affect the accuracy of heart 

rate  readings.  The  pulse  sensor  is  intended 

only as an exercise aid in determining heart 

rate trends in general.

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 in-

tensity 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 high-

est 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 af-

ter 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 one. 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.

WORKOUT GUIDELINES

Warming Up—Start with 5 to 10 minutes of stretching 

and light exercise. A warm-up increases your body

temperature, heart rate, and circulation in prepara-

tion for exercise.

Training Zone Exercise—Exercise for 20 to 30 min-

utes with your heart rate in your training zone. (During 

he 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

stretching. Stretching increases the flexibility of your

muscles and helps to prevent post-exercise prob-

lems.

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 ex-

ercise, 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.