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Conditioning guidelines, Warning – Image IMTL12901 User Manual

Page 28

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CONDITIONING GUIDELINES

The following guidelines will help you to plan your ex-
ercise program. Remember—these are general guide-
lines. For more detailed information about exercise,
obtain a book or consult your physician.

EXERCISE INTENSITY

Whether your goal is to burn fat or strengthen your car-
diovascular 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. For effective exercise, your heart rate
should be maintained at a level between 65% and 85%
of your maximum heart rate as you exercise. This is
known as your training zone.

You can find your training zone in the table below.
Training zones are listed according to age and physical
condition.

Burning Fat

To burn fat, you must exercise at a 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 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 low end of your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” 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 intensity of your exercise until your heart
rate is near the middle of your training zone.

WORKOUT GUIDELINES

Each workout should include the following three impor-
tant parts: (1) a warm-up, (2) training zone exercise,
and (3) a cool-down.

Warming Up

Warming up prepares the body for exercise by increas-
ing circulation, delivering more oxygen to the muscles,
and raising the body temperature. Begin each workout
with 5 to 10 minutes of stretching and light exercise to
warm up (see SUGGESTED STRETCHES on page 29).

Training Zone Exercise

After warming up, increase the intensity of your exer-
cise until your heart rate is in your training zone for 20
to 60 minutes. (During the first few weeks of your exer-
cise program, do not keep your heart rate in your train-
ing zone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise—never hold your breath.

WARNING:

Before beginning

this or any exercise program, consult your
physician. This is especially important for in-
dividuals over the age of 35 or individuals
with pre-existing health problems.

WARNING:

The heart rate moni-

tor is not a medical device. Various factors, in-
cluding your movement, may affect the accu-
racy of heart rate readings. The heart rate
monitor is intended only as an exercise aid in
determining heart rate trends in general.

20

138-167

133-162

25

136-166

132-160

30

135-164

130-158

35

134-162

129-156

40

132-161

127-155

45

131-159

125-153

50

129-156

124-150

55

127-155

122-149

60

126-153

121-147

65

125-151

119-145

70

123-150

118-144

75

122-147

117-142

80

120-146

115-140

85

118-144

114-139

Age

Unconditioned

Conditioned

Training Zone (Beats/Min.)

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