Sears PRO FORM 831.29776 - Manual (Page 22)

CONDITIONING GUIDELINES
A WARNING^
Before beginning
physictan* This is especially important for in-
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 reputable book or consult your physician.
EXERCISE INTENSITY
Whether you want to bum fat, strengthen your cardio­
vascular system, or increase your athletic perfor­
mance, you can tailor your exercise to your specific
goals. The key to achieving the desired results is to ex­
ercise with the proper intensity.
Burning Fat
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible
carbohydrate calories for en­
ergy. Only after the first few minutes of exercise does
your body begin to use stored faf ca/orfes for energy.
If your goal is to bum fat, adjust the speed and incline
of the treadmill until the FAT BURN indicator is lit. (See
TRAINING ZONE MONITOR on page 13.)
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. The proper intensity
level for aerobic exercise can be found by using your
pulse as a guide. As you exercise, your pulse should
be kept at a level between 70% and 85% of your maxi­
mum possible heart rate. This is known as your train­
ing zone. You can find your training zone in the table
at the top of this page. Training zones are listed ac­
cording to age and physical condition.
22 During the first few months of your exercise program.
Age
Training Zone (Beats/Min.)
Unconditioned Conditioned
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-T47
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
keep your pulse near the low end of your training zone
as you exercise. After a few months of regular exer­
cise, your pulse can be gradually increased until it is
near the middle of your training zone as you exercise.
You can measure your pulse using the puise sensor.
Exercise for about four minutes, and then measure
your pulse Immediately. If your pulse is too high or too
low, adjust the intensity of your exercise, it may also
be helpful to adjust the speed and incline of the tread­
mill until the AEROBIC indicator is lit. (See TRAINING
ZONE MONITOR on page 13.)
Performance Training
If your goal is high perfomiance athletic conditioning,
adjust the speed and incline of the treadmill until the
PERFORMANCE indicator is lit. (See TRAINING
ZONE MONITOR on page 13.)
WORKOUT GUIDELINES
Each workout should include three parts: (1) a warm­
up, (2) training zone exercise, and (3) a cool-down.
Warm-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 23).