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Conditioning guidelines, F^probiemsr, Jiealth – Sears 831.28822 User Manual

Page 9

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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.

iWABNJN Before beginning this or any exer-

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your physician. This is

for persons oyer the age

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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 belov; 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 bottom of the chart (ages are rounded off to

the nearest ten years). Next, find the three numbers

above your age. The three numbers are your “training
zone." The lowest number is the recommended 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 intensify 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 exer­

cise for at least four

minutes. Then, stop

exercising and plape

two fingers on your
wrist as shown. Take

a six-second heart­
beat count, and mul­

tiply 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. A proper warm-up increases

your body temperature, heart rate, and circulation in

preparation for exercise.

Training zone exercise, consisting of 20 to 30 min­

utes of exercising with your heart rate in your training

zone. (During the first few weeks of your exercise pro­
gram, do not keep your heart rate in your training

zone for longer than 20 minutes.)