ProForm 622 Exp Owners Manual - Page 12
Conditioning
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-CONDITIONING GUIDELINES` The following guidelines will help you to outline a 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, 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. And the column that is appropriate for you. UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/MIN) UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/MIN) 20 - 138-167 133-162 55 127-155 122-149 25 136-166 132-160 60 126-153 121-147 30 135-164 A 30-158 65 125-151 119-145 35 134-162 . .1_ 2..9.. ;1156 70 123-150 118-144 40 132-161 127-:155 75 122-147 117-142 45 tO - ' - 1,/.f-11. 2i19--1155_69._. ' . :-----"-' :1 124-150 - ,--, . ,,) 80 85 / '/ 120-146 118-144 115-140 114-139 During the ftist few weeks of your exeicise Piogrdm, keep your heart rate near the low end of your training zone. Over the course of efew months, gradually increase your heart rate until it is near the high end.of your training zone. You cargind your heart rate using the pulse mode of the console. Exercise for at least four minutes, and then,measUre your heart rate immediately. if your heart rate is above your training zone, dedrease the intensity of your exercise. If your heart rate is too low, increase the intensity. • - - - WORKOUT GUIDELINES Each workout should consist of three basic parts: a warm-up, 20-30 minutes of training zone exercise, and a cool-down. Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles and raising the body temperature. 5-10 minutes of stretching will provide a good warm-up. After warming up, b3egin exercising at a light pace. After a few minutes, increase the intensity of your exercise to raise your heart rate to your training zone for 20-30 minutes. Always end your workouts with 5-10 minutes of stretching to cool down. This will help to offset muscle contractions and other problems caused when you stop exercising suddenly. Tomaintain or improve your condition, you must.wOrlyout 2.3 times per week following the pattern described-above. A day of feet between workouts is recommended. After several months of exercise, 12 the number of workouts can be increased to 4-5 per week. The key to success is CONSISTENCY.