ProForm 10.0 Tpi English Manual - Page 9

CONDITIONING

GUIDELINES

The

following

guidelines

will

help

you

to

outline

a

personal

exercise

program.

Remember

that

adequate

rest

and

good

nutrition

are

essential

for

successful

results.

Before

beginning

this

or

any

exercise

program,

consult

your

physician.

EXERCISE

INTENSITY

To

maximize

the

benefits

of

exercising,

it

is

important

to

exercise

with

the

proper

intensity.

The

proper

intensity

level

can

be

found

using

the

heart

rate

as

a

guide.

For

effective

aerobic

exercise,

your

heart

rate

should

be

maintained

at

a

level

between

70%

and

85%

of

your

maximum

heart

rate

as

you

exercise.

This

is

called

your

*training

zone."

You

can

find

your

training

zone

by

consulting

the

table

below.

Training

zones

are

listed

for

both

conditioned

and

unconditioned

persons,

according

to

age.

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,

keep

your

heart

rate

near

the

low

end

of

your

training

zone.

Over

the

course

of

a

few

months,

your

heart

rate

can

be

increased

gradually

until

it

is

near

the

high

end

of

your

training

zone.

You

can

find

your

heart

rate

using

the

pulse

mode

of

the

electronic

monitor

(see

the

Electronic

Monitor

Operation

Guide).

Exercise

for

at

least

four

minutes,

and

then

measure

your

heart

rate

immediately.

If

your

heart

rate

is

above

your

training

zone,

decrease

the

intensity

of

your

exercise.

If

your

heart

rate

is

below

your

training

zone,

increase

the

intensity.

WARNING:

The

pulse

earclip

is

not

a

medical

device.

Various

factors,

including

the

user's

movement

during

exercise,

may

affect

the

accuracy

of

heart

rate

readings.

The

earclip

is

intended

only

as

an

exercise

aid

in

determining

heart

rate

trends

in

general.

WORKOUT

GUIDELINES

Each

workout

should

consist

of

three

basic

parts:

a

warm-up,

20

to

30

minutes

of

training

zone

exer-

cise,

and

a

cool

-down.

Warming

up

prepares

the

body

for

exercise

by

increasing

circulation,

deliver-

ing

more

oxygen

to

the

muscles

and

raising

the

body

temperature.

Warm

up

with

5

to

10

minutes

of

stretching

or

light

exercise.

Follow

the

warm-up

with

a

few

minutes

of

light

exercise.

Next,

increase

the

intensity

of

your

exercise

to

raise

your

heart

rate

to

your

training

zone

for

20

to

30

minutes.

Finish

each

workout

with

5

to

10

minutes

of

stretching

to

cool

down.

This

will

help

to

develop

flexibility

as

well

as

offset

muscle

contractions

and

other

problems

caused

when

you

stop

exercising

suddenly.

To

maintain

or

improve

your

condition,

work

out

2

to

3

times

per

week

as

described

above.

A

day

of

rest

between

workouts

is

recommended.

After

several

months

of

exercise,

the

number

of

workouts

can

be

increased

to

4

to

5

per

week.

The

key

to

achieving

successful

results

is

CONSISTENCY.

9

ProForm 10.0 Tpi English Manual - Page 9

Conditioning, Guidelines

Page 9 highlights