ProForm 738 English Manual - Page 9
Conditioning, Guidelines
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CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results. WARNING: Before beginning this or any exercise program, consult your physician. This Is especially Important for persons over the age of 35 or persons with pre-existing health problems. EXERCISE INTENSITY To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity level can be found by using your 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 known as your training zone. You can find your training zone in the table below. Training zones are listed for both unconditioned and conditioned persons according to age. AGE 20 25 30 35 40 45 50 UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE (BEATS/MIN) (BEATS/MIN) 138-167 136-166 135-164 134-162 132-161 131-159 129-156 133-162 132-160 130-158 129-156 127-155 125-153 124-150 AGE 55 60 65 70 75 80 85 UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE (BEATS/MIN) (BEATS/MIN) 127-155 126-153 125-151 123-150 122-147 120-146 118-144 122-149_ 121-147 119-145 118-144 117-142 115-140 114-139 During the first few months of your exercise program, keep your heart rate near the low end of your training zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of your training zone as you exercise. To measure your heart rate, stop exercising and place two fingers on your wrist. Take a six-second heartbeat count, and multiply the result by 10 to find your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six-second count is used because your heart rate will drop rapidly when you stop exercising.) Adjust the intensity of your exercise ) until your heart rate is at the proper level. 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, 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. Then, increase the intensity of your exercise to raise your heart rate to your training zone for 20 to 30 minutes. Breathe regularly and deeply as you exercise-never hold your breath. Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of the muscles, as well as reduce soreness and other post-exercise problems. To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. The key to success is CONSISTENCY. 9