14
CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. RememberÑthese are general guide-
lines only. For more detailed exercise information, ob-
tain a reputable book or consult your physician.
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 below shows recommended
heart rates for fat burning and aerobic exercise.
To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers
above your age. The three numbers define your Òtrain-
ing zone.Ó The lowest number is the recommended
heart rate for fat burning; the middle number is the rec-
ommended heart rate for aerobic exercise; and the
highest number is for advanced conditioning.
To measure your heart rate during exercise, use the
pulse sensor on the console. If your heart rate is too
high or too low, adjust the speed and incline of the
treadmill.
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. It may also be helpful to set the speed control on
the console to FAT BURN.
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 the speed and incline of the treadmill until your
heart rate is near the middle of your training zone. It
may also be helpful to set the speed control on the
console to AEROBIC.
High Performance Athletic Conditioning
If your goal is high performance athletic conditioning,
adjust the speed and incline of the treadmill until your
heart rate is near the highest number in your training
zone, or set the speed control on the console to PER-
FORMANCE. Note: During the first few weeks of your
exercise program, keep your heart rate near the low end
of your training zone.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A Warm-upÑ
Start each workout with 5 to 10 minutes
of stretching and light exercise. A proper warm-up in-
creases your body temperature, heart rate, and circu-
lation in preparation for exercise.
Training Zone ExerciseÑ
After warming up, increase
the intensity of your exercise until your pulse is in your
training zone for 20 to 60 minutes. (During the first few
weeks of your exercise program, do not keep your
pulse in your training zone for longer than 20 minutes.)
Breathe regularly and deeply as you exerciseÑnever
hold your breath.
WARNING:
Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for individu-
als over the age of 35 or individuals with pre-
existing health problems.
The pulse sensor is not a medical device.
Various factors, including your movement,
may affect the accuracy of heart rate readings.
The sensor is intended only as an exercise aid
in determining heart rate trends in general.
