Sears QUICK GRIP PULSE 831.29788 - Manual (Page 16)

CONDITIONING GUIDELINES
The fonowing 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 bum 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 71.5% and
85% of your maximum heart rate as you exercise. This
^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.
Age
Training Zone (Beats/Min.)
Unconditioned Conditioned
20 138-167 133-162
25 135-166 132-160
30 135-164 130-158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
50 129-T55 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
80 120-145 115-140
85 118-144 114-139
Burning Fat
To bum 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
iat 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 nriust 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.
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 17).
Training Zone Exercise
After warming up, increase the intensity of your exer­
cise until your heart rate isrin' 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.
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