Stamina 55-4690, Owner'S Manual

12

CONDITIONING GUIDELINES

How you begin your exercise program depends on your physical condition.  If you have been inactive for
several years or are severely overweight, start slowly and increase your workout time gradually.  Increase
your workout intensity gradually, too, by monitoring your heart rate while you exercise.

Initially you may only be able to exercise within your target zone for a few minutes; however, your aerobic
capacity will improve over the next six to eight weeks.  It is important to pace yourself while you exercise so
you don’t tire too quickly.

Measure your heart rate periodically during your workout by stopping the
exercise but continuing to move your legs or walk around.  Place two or three
fingers on your wrist and take a six second heartbeat count.  Multiply the
results by ten to find your heart rate. For example, if your six second heartbeat
count is 14, your heart rate is 140 beats per minute.  A six second 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 proper level.

wrist pulse

Have your doctor review your training and diet programs.

Begin your training program slowly with realistic goals that have been set by you and your physician.

Warm up before you exercise and cool down after you work out.

Take your pulse periodically during your workout and strive to stay within a range of 60% (lower

intensity) to 90% (higher intensity) of your maximum heart rate zone.  Start at the lower intensity and

build up to higher intensity as you become more aerobically fit.

If you feel dizzy or lightheaded you should slow down or stop exercising.

Target Heart Rate Zone Estimated by Age*

Remember to follow these essentials:

To determine if you are working out at the correct intensity, use a heart rate monitor or use the table below.
For effective aerobic exercise, your heart rate should be maintained at a level between 60% and 90% of
your maximum heart rate.  If just starting an exercise program, work out at the low end of your target heart
rate zone.  As your aerobic capacity improves, gradually increase the intensity of your workout by increasing
your heart rate.

For cardiorespiratory training benefits, the American College of Sports Medicine recommends working
out within a heart rate range of 55% to 90% of maximum heart rate.  To predict the maximum heart
rate, the following formula was used:  220 - Age = predicted maximum heart rate

*

20 years

25 years

30 years

35 years

40 years

45 years

50 years

55 years

60 years

65 years

70 years

Target Heart Rate Zone

(55%-90% of Maximum Heart Rate)

Average Maximum

Heart Rate 100%

Age

110-180 beats per minute

107-175 beats per minute

105-171 beats per minute

102-166 beats per minute

99-162 beats per minute

97-157 beats per minute

94-153 beats per minute

91-148 beats per minute

88-144 beats per minute

85-139 beats per minute

83-135 beats per minute

200 beats per minute

195 beats per minute

190 beats per minute

185 beats per minute

180 beats per minute

175 beats per minute

170 beats per minute

165 beats per minute

160 beats per minute

155 beats per minute

150 beats per minute