Weslo PERSUIT 695i, User Manual

10

CONDITIONING GUIDELINES

The following guidelines will help you to plan your
exercise program. Remember that 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, 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
burning, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age
on the left side of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers
to the right of your age. The three numbers are your
“training zone.” The lowest number is the recommend-
ed heart rate for fat burning; the middle number is the
heart rate for maximum fat burning; the highest 
number is the heart rate for aerobic exercise.

Burning Fat

To burn fat effectively, you must exercise at a rela-
tively 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 the intensity of your
exercise until your heart rate is near the lowest num-
ber in your training zone as you exercise.   

For maximum fat burning, adjust the intensity of your
exercise until your heart rate is near the middle num-
ber in your training zone as you exercise.  

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exer-
cise 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 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, first
exercise for at
least four minutes.
Then, stop exer-
cising 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. (A six-
second count is used because your heart rate will
drop rapidly when you stop exercising.) 

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up

, consisting of 5 to 10 minutes of stretch-

ing and light exercise. (See page 11.) A proper warm-
up increases your body temperature, heart rate, and 
circulation in preparation for exercise. 

WARNING: Before beginning this or any exer-
cise program, consult your physician. This is
especially important for persons over the age
of 35 or persons with pre-existing health
problems.