ProForm 725tl English Manual - Page 22

CONDITIONING GUIDELINES WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals with pre-existing health problems. Training Zone (Beats/Min.) Age Unconditioned Conditioned 20 138-167 25 136-166 133-162 132-160 The pulse sensor is not a medical device. Various factors, including your movement, may affect the accuracy of heart rate readings. The sensor is intended only as an exercise aid in determining heart rate trends in general. 30 135-164 35 134-162 40 132-161 45 131-159 130-158 129-156 127-155 125-153 50 129-156 124-150 The following guidelines will help you to plan your ex- 55 ercise program. Remember-these are general guide- lines. For more detailed information about exercise, 60 obtain a reputable book or consult your physician. 65 127-155 126-153 125-151 122-149 121-147 119-145 EXERCISE INTENSITY 70 123-150 118-144 Whether you want to burn fat, strengthen your cardiovascular system, or increase your athletic performance, you can tailor your exercise to your specific goals. The key to achieving the desired results is to exercise with the proper intensity. Burning Fat To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the treadmill until the FAT BURN indicator is lit. (See TRAINING ZONE MONITOR on page 13.) 75 122-147 80 120-146 85 118-144 117-142 115-140 114-139 keep your pulse near the low end of your training zone as you exercise. After a few months of regular exercise, your pulse can be gradually increased until it is near the middle of your training zone as you exercise. You can measure your pulse using the pulse sensor. Exercise for about four minutes, and then measure your pulse immediately. If your pulse is too high or too low, adjust the intensity of your exercise. It may also be helpful to adjust the speed and incline of the treadmill until the AEROBIC indicator is lit. (See TRAINING ZONE MONITOR on page 13.) Performance Training Aerobic Exercise If your goal is high performance athletic conditioning, 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 adjust the speed and incline of the treadmill until the PERFORMANCE indicator is lit. (See TRAINING ZONE MONITOR on page 13.) prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the WORKOUT GUIDELINES lungs to oxygenate the blood. The proper intensity level for aerobic exercise can be found by using your pulse as a guide. As you exercise, your pulse should Each workout should include three parts: (1) a warmup, (2) training zone exercise, and (3) a cool-down. be kept at a level between 70% and 85% of your maximum possible heart rate. This is known as your train- Warm-up ing zone. You can find your training zone in the table at the top of this page. Training zones are listed according to age and physical condition. Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles and raising the body temperature. Begin each workout 22 During the first few months of your exercise program, with 5 to 10 minutes of stretching and light exercise to warm up (see SUGGESTED STRETCHES on page 23).