Image Fitness 1250 English Manual - Page 25

CONDITIONING GUIDELINES

The following guidelines will help you to plan your ex-

ercise program. Remember±these are general guide-

lines only. For more detailed exercise information, ob-

tain a reputable book or consult your physician.

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 below shows recom-

mended heart rates for fat burning and aerobic exercise.

To find the proper heart rate for you, first find your age

near 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 define your ²train-

ing zone.³ The lower two numbers are recommended

heart rates for fat burning; the higher number is the

recommended heart rate for aerobic exercise.

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 does your body

begin to use stored

fat calories

for energy. If your goal

is to burn fat, adjust the speed and incline of the tread-

mill until your heart rate is near the lowest number in

your training zone.

For maximum fat burning, adjust the speed and incline

of the treadmill until your heart rate is near the middle

number in your training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-

tem, your exercise must be ²aerobic.³ 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 speed and incline of the treadmill until your

heart rate is near the highest number in your training

zone.

HOW TO MEASURE YOUR HEART RATE

To measure your

heart rate, stop exer-

cising 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-second count is used because your heart rate

drops quickly when you stop exercising.)

EXERCISE PROGRAM GUIDELINES

Each program should include the following three parts:

A Warm-up³

Start each program with 5 to 10 minutes

of stretching and light exercise. A proper warm-up in-

creases your body temperature, heart rate and circula-

tion in preparation for exercise.

Training Zone Exercise³

After warming up, increase

the intensity of your exercise until your heart rate is in

your training zone for 20 to 60 minutes. (During the

first few weeks of your exercise program, do not keep

your heart rate in your training zone for longer than 20

minutes.) Breathe regularly and deeply as you exercise.

A Cool-down³

Finish each program with 5 to 10 min-

utes of stretching to cool down. This will increase the

flexibility of your muscles and will help prevent post-ex-

ercise problems.

Exercise Frequency

To maintain or improve your condition, complete three

programs each week, with at least one day of rest be-

tween programs. After a few months, you may com-

plete up to five programs each week if desired. The

key to success is to make exercise a regular and en-

joyable part of your everyday life.

WARNING:

Before beginning

this or any exercise program, consult your

physician. This is especially important for in-

dividuals over the age of 35 or individuals

with pre-existing health problems.

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Image Fitness 1250 English Manual - Page 25

Conditioning Guidelines, Warning

Page 25 highlights