Image Fitness Access 3000 English Manual - Page 28

CONDITIONING GUIDELINES l.•ooclsna.m.o.g.vhehre.i,sa!;ti*sP:..e..Os..•pbe•.i.c.e.i•n•alili'y''.i•m• portant for Indii bohydrate calories for energy. 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 intensity of your exercise until your heart rate is near the low end of your training zone. Aerobic Exercise The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results. EXERCISE INTENSITY Whether your goal is to bum 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. For effective exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum 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. Training Zone (Beats/Min.) Age Unconditioned Conditioned 20 138-167 25 136-166 30 135-164 35 134-162 133-162 132-160 130-158 129-156 If your goal is to strengthen your cardiovascular system, 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. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the middle of your training zone. HOW TO MEASURE YOUR HEART RATE To measure your heart rate, stop exercising and plade two fingers on your wrist as shown. Take a sixsecond 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.) If your heart rate is too high, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise. 40 132-161 127-155 WORKOUT GUIDELINES 45 131-159 50 129-156 125-153 124-150 Each workout should include three parts: j1) a warmup, (2) training zone exercise, and (3) a cool-down. 55 127-155 122-149 Warming-up 60 126-153 65 125-151 70 123-150 75 122-147 121-147 119-145 118-144 117-142 Warming up prepares the body for exercise by increasing 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 29). 80 120-146 85 118-144 115-140 114-139 Training Zone Exercise After warming up, increase the intensity of your exer- Burning Fat cise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exer- To bum fat, you must exercise at a low intensity level cise program, do not keep your heart rate in your train- for a sustained period of time. During the first few min- ing zone for longer than 20 minutes.) Breathe regularly 28 utes of exercise, your body uses easily accessible car- and deeply as you exercise-never hold your breath.