Sears 831.29074 - Manual (Page 9)

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.
WARNING: Before beginning this or any exercise
program, consult your physician. This is especial­
ly important for individuals over the age of 35 or
individuals with pre-existing health problems.
WHY EXERCISE?
Exercise has proven essential for good health and
well-being. Partidpation in a well-rounded exerdse
program helps to develop a stronger and more effi-
dent heart, improved respiratory function, increased
stamina, better weight management, increased ability
to handle stress, and greater self-esteem.
EXERCISE INTENSITY
Whether your goal is to bum fat or to strengthen your
cardiovascular system, the key to adtieving the
desired resuits is to exercise with the proper intensity
and for the appropriate duration. The proper intensity
level can be found by using your heart rate as a guide.
For effective exercise, your heart rate should be main­
tained at a level between 70% and 85% of your maxi­
mum 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.
AGE
TRAINING ZONE (BEATS/MIN.)
UNODNDrnONED 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
60 126-153 121-147
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
Burning Fat
To bum fat effectively, you must exerdse at the proper
intensity level for a sustained period of time. During
the first few minutes of exerdse, your body uses easi­
ly accessible
caibohydrate calories for energy. Only
after ttie first few minutes does your body begin to use
stored
fat calories for energy. If your goal is to bum
fat, it may be helpful to use the Fat Bum program to
help you to reach your goal. (See pages 6 artd 7.)
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys­
tem, your exerdse must be “aerobic." Aerobic exerdse
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 effective aerobic
exercise, it may be helpful to use the Aerobic program
to help you to reach your goal. (See pages 6 and 7.)
To develop greater stamina, you may choose the
Interval program to help you to reach your goal. (See
pages 6 and 7.)
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, stop exerdsing and place
two fingers on your wrist as shown. Take a six-second
heartbeat count,
and multiply the
result by ten to
find your heart
rate. (A six-sec­
ond count is
used because
your heart rate
drops quickly
when you stop
exerdsing.) If
your heart rate
is too high, decrease tiie intensity of your exerdse. If
your heart rate is too low, irtcrease the intensity of
your exercise.
WORKOUT GUIDELINES
A proper workout indudes the following parts:
A warm-up, lasting 5 to 10 minutes. Begin vrith slow,
controlled stretches, and progress to more rhythmic
stretches. This will increase the body temperature,
heart rate, and circulation in preparation for strenuous
exercise.