Sears CROSS WALK 831.297311 - Manual (Page 11)

CONDITIONING GUIDELINES
The follcwing guidelines will help you to plan your exer­
cise program. Remember that proper nutrition and ade­
quate rest are essential for successful results.
AWARNING:
Before beginning this or any
exercise program, consult your physician. This is espe­
cially important for individuals over the age of 35 or
individuals v/ith pre-existing health problems.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to
exercise with the proper intensify. The proper intensity
level can be found by using your heart rate as a guide.
For effective aerobic exercise, your heart rate should be
maintained at a level between 70% and 85% of your
maximum heart rale as you exercise. This is known as
your training zone. You can find your training zone in
the table below. Training zones are listed for both uncon­
ditioned and conditioned persons according to age.
UNCONDITIONED CONDITIONED
TRAINING ZONE TRAINING ZONE
AGE (BEATS/MIN) (BEATS/MIN)
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
zone as you exercise. After a few months, your heart
rate can be increased gradually until it is near the middle
of your training zone as you exercise. To measure your
heart rate, stop exercising and place two fingers on your
wrist as shown. Take a six-second heartbeat count, and
During the first few months of your exercise program,
keep your heart rate near the low end of your training
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.) Adjust the intensify of your exercise until
your heart rate is at the proper level.
WORKOUT GUIDEUNES
Each workout should consist of three basic parts: a
warm-up, 20 to 30 minutes of training zone exercise,
and a cool-down. Warming up prepares the body for
exercise by increasing circulation, delivering more oxy­
gen to the muscles and raising the body temperature.
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Then, increase the intensi­
ty of your exerci« to rai« your heart rate to your train­
ing zone for 20 to 30 minutes. Breathe regularly and
deeply as you exercise—never hold your breath. Finish
each workout with 5 to 10 minutes of stretching to cool
down. This will increase the flexibility of foe muscles, and
reduce soreness and other pos^exerc¡se problems.
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 exer­
cise, you may complete up to five workouts each week, if
desired. The key to success is CONSISTENCY.
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