Image Fitness 910 Treadmill Owners Manual - Page 12

CONDITIONING

GUIDELINES

The

following

guidelines

will

help

you

to

plan

and

regulate

your

personal

fitness

program.

Remember

that

adequate

rest

and

good

nutrition

are

essential

to

the

success

of

any

fitness

program.

Before

beginning

this

or

any

exercise

program,

consult

your

physician.

EXERCISE

INTENSITY

To

maximize

the

benefits

of

exercising,

your

level

of

exertion

must

exceed

mild

demands

while

falling

short

of

causing

breathlessness

and

fatigue.

The

proper

level

of

exertion

can

be

determined

using

the

heart

rate

as

a

guide.

For

effective

aerobic

exercise,

your

heart

rate

must

be

maintained

at

a

level

between

70%

and

85%

of

your

maximum

heart

rate.

This

is

your

"training

zone."

You

can

determine

your

training

zone

by

consulting

the

table

below.

Training

zones

are

listed

for

both

conditioned

and

unconditioned

persons

according

to

age.

Use

the

column

that

is

appropriate

for

you.

AGE

UNCONDITIONED

TRAINING

ZONE

(BEATS/MIN)

CONDITIONED

TRAINING

ZONE

(BEATS/MIN)

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

AGE

UNCONDITIONED

TRAINING

ZONE

(BEATS/MIN)

CONDITIONED

TRAINING

ZONE

(BEATS/MIN)

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

During

the

first

few

weeks

of

your

exercise

program,

you

should

keep

your

heart

rate

near

the

low

end

of

your

training

zone.

Over

the

course

of

a

few

months,

gradually

increase

your

heart

rate

until

it

reaches

the

high

end

of

your

training

zone.

You

can

measure

your

heart

rate

and

find

the

proper

level

of

exercise

intensity

using

the

treadmill

console.

Exercise

for

at

least

four

minutes,

and

then

measure

your

heart

rate

using

the

pulse

mode.

If

your

heart

rate

is

above

your

training

zone,

decrease

your

level

of

exertion.

If

your

heart

rate

is

too

low,

increase

your

level

of

exertion.

WORKOUT

PATTERN

Each

workout

should

consist

of

5

basic

parts:

1.

Resting,

2.

Warming

up,

3.

Training

Zone

exercise,

4.

Cooling

down,

5.

Resting.

Warming

up

should

be

an

important

part

of

every

workout,

preparing

the

body

for

strenuous

exercise

by

increasing

circulation,

delivering

more

oxygen

to

the

muscles,

and

raising

body

temperature.

5-10

minutes

of

stretching

can

provide

a

good

warm-up.

After

warming

up,

begin

exercising

with

low

intensity

for

a

few

minutes.

Then

increase

the

intensity

of

your

exercise

to

raise

your

heart

rate

to

your

training

zone

for

a

period

of

20-30

minutes.

To

aid

circulation

and

help

prevent

soreness,

finish

your

workout

with

5-10

minutes

of

stretching

or

light

exercise.

EXERCISE

FREQUENCY

To

maintain

or

improve

your

condition,

you must

work

out

2-3

times

per

week

following

the

pattern

described

above.

A

day

of

rest

betweenworkouts

is

recommended.

After

several

months

ofaxercise,

the

numbertof

workouts

canbeincreased

to'it-5

per

week.

The

key

to

a

successful

program

is

12

REGULAR

exercise.

Image Fitness 910 Treadmill Owners Manual - Page 12

Conditioning, Guidelines

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