ProForm 880s User Manual - Page 10

CONDITIONING GUIDELINES The following general guidelines will .help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results. ARPNrIoN§GrarBne, fcocriemsulgt iylolrtiiwnthyssiotiraaitny exer,. cise imp6riant ,spec!p!ii fol. persons oprfa3b5leomr personnss:;with Pie-existing: EXERCISE INTENSITY Whether your goal is to bum fat or 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, maximum fat burning, and cardiovascular (aerobic) exercise. 20 30 165 155 145 138 125 120 b.p.m. 40 145 130 115 50 140 125 110 60 130 118 105 70 125 110 95 80 AGE 115 AEROBIC 105 MAX. FAT 90 FAT BURN To find the proper heart rate for you, first find your age near the top of the chart (ages are rounded off to the nearest ten years). Next, look below your age and find the three numbers in boxes. The three numbers are your "training zone." The lowest number is the recommended heart rate for fat burning; the middle number is the recommended heart rate for maximum fat burning; the highest number is the recommended heart rate for aerobic exercise. Fat Burning To bum 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 intensity of your exercise until your heart rate is near the lowest number in your training zone as you exercise. For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise. 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 intensity of your exercise until your heart rate is near the highest number in your training zone. HOW TO MEASURE YOUR HEART RATE To measure your heart rate, first exercise for at least four minutes. Then, stop exercising and place two fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by 10 to find your heart rate. For example, if your sixsecond 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 desired level. You can adjust the intensity of your exercise by changing your pedaling pace, adjusting the pedaling resistance, or moving the handlebars as you pedal. WORKOUT GUIDELINES Each workout should include the following three parts: A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for strenuous exercise. (See SUGGESTED STRETCHES on page 11.) 10