ProForm 365si English Manual - Page 14
Conditioning, Guidelines
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CONDITIONING GUIDELINES Before In this or any.exerc e physlciaM!Thi s 004WIni a. dIviduals ieageof 35or with pretexst>in aith rohl The following guidelines will help you to plan your exercise program. Remember-these are general guidelines only. For more detailed exercise information, obtain 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 recommended heart rates for fat burning and aerobic exercise. (This chart is also found on the console.) 20 30 40 50 60 70 80 AGE 165 155 145 138 145 140 125 120 130 115 125 110 1.30 118 105 125 110 115 105 AEROBIC MAX. FAT b.p.m. 95 90 FAT BURN HEART RATE TRAINING ZONES To find the proper heart rate for you, first find your age at the top of chart (ages are rounded off to the nearest ten years). Next, find the three numbers below your age. The three numbers are your "training zone." The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise. training zone. It may also be helpful to set the speed control on the console to FAT BURN to help you maintain the proper intensity level. (See page 9.) Aerobic Exercise 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 speed and incline of the treadmill until your heart rate is near the highest number in your training zone. It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level. (See page 9.) High Performance Athletic Conditioning If your goal is high performance athletic conditioning, set the speed control on the console to PERFORMANCE to help you maintain the proper intensity level. (See page 9.) Note: During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone. HOW TO MEASURE YOUR HEART RATE To measure your heart rate, stop exercising and place 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 or too low, adjust the speed or incline of the treadmill accordingly. WORKOUT GUIDELINES Fat Burning A well-rounded workout includes the following three important parts: To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During A Warm-up the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after Start each workout by warming up for 5 to 10 minutes. the first few minutes does your body begin to use Begin with slow, controlled stretches, and progress to stored fat calories for energy. If your goal is to burn fat, more rhythmic stretches to increase your body temper- adjust the speed and incline of the treadmill until your ature, heart rate, and circulation in preparation for 14 heart rate is near one of the lower two numbers in your strenuous exercise.