ProForm Edge 2001 Owners Manual - Page 9
ProForm Edge 2001 Manual
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During the first few weeks of exercise, keep your heart rate near the low end of your training zone. To measure your heart rate, stop exercising and place two fingers over your wrist as shown. Carefully take a six-second heartbeat count. Multiply the result by 10 to find you 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 after you stop exercising.) Compare your heart rate to your training zone. If your heart rate is below your training zone, increase the intensity of your exercise. If your heart rate is too high, decrease the intensity. During each workout, exercise with your heart rate in your training zone for about 30 minutes. This can be done in one continuous 30-minute period, or in several shorter periods, such as, three 10-minute periods. Begin and end every workout with 5-10 minutes of stretching or light calisthenics. To maintain or improve your condition, exercise three times per week, with at least one day of rest between workouts. After a few months, the number of workouts can be increased to 4-5 per week. WEIGHT TRAINING This system offers a full selection of weight training exercises. Follow the guidelines below to outline an exercise program to achieve the specific results you want. Your exercise program should include three, 30-minute workouts each week, with at least one day of rest between workouts. Each workout should include 6-10 different exercises. Select exercises for all major muscle groups, with emphasis on the areas you want to develop most. To give variety and balance to your workouts, vary the exercises from day to day. To increase the size and strength of muscles, the muscles must be worked to capacity. Each exercise should be tailored to the proper intensity level by changing the amount of weight used, or the number of "repetitions" and "sets" performed. (A "repetition" is a single exercise movement, such as one sit-up. A "set" is a number of repetitions performed continuously.) Be careful not to overexert yourself. Begin and end every workout with 5-10 minutes of stretching or light calisthenics. Rest for 30 seconds between each set, and 1 minute between each exercise. Concentrate on learning the exercises correctly. Exhale as you exert yourself, and inhale as you relax. Never hold your breath. Schedule your workouts for the time of day when your energy level is highest. Wear clothing that is loose-fitting and allows unrestricted movement. Always wear shoes for foot protection. For added motivation, keep a record of your workouts. List the dates, exercises performed, weight used, and number of repetitions and sets completed. Record key body measurements every 46 weeks. For successful results, proper nutrition and adequate rest are also essential. For more information about exercise and diet, consult with your physician. 9