ProForm Equalizer 6.0s Owners Manual - Page 12

You

can

determine

your

Training

Zone

by

consulting

the

table

below.

Training

Zones

are

given

for

both

conditioned

and

unconditioned

persons.

Use

the

column

that

is

appropriate

for

,

you.

AGE

UNCONDITIONED

TRAINING

ZONE

(BEATS/MIN)

CONDITIONED

TRAINING

ZONE

(BEATS/MIN)

20

138-167

133-162

25

•

136-166

132-160

30

135-164

130-158

35

134-162

129-156

40

132-161

127-155

45

131-159

125-153

50

129-156

124-150

AGE

UNCONDITIONED

TRAINING

ZONE

(BEATS/MIN)

CONDITIONED

TRAINING

ZONE

(BEATS/MIN)

55

127-155

_

122-149

60

126-153

121-147

65

125-151

119-145

70

123-150

118-144

75

122-147

117-142

80

120-146

115-140

85

118-144

114-139

•

During

the

fi

rst

few

weeks

of

your

exercise

program

you

should

keep

your

heart

rate

near

the

low

end

of

your

Training

Zone.

Over

the

course

of

a

few

months,

gradually

increase

your

heart

rate

until

you

reach

the

high

end

of

your

Training

Zone.

As

your

condition

improves,

a

greater

workload

will

be

re-

quired

in

order

to

raise

your

heart

rate

to

your

Training

Zone.

You

can

measure

your

heart

rate

and

fi

nd

the

proper

level

of

exercise

intensity

using

the

electronic

monitor

(see

the

ELECTRONIC

MONITOR

OPERATION

GUIDE).

First,

set

the

monitor

for

4

minutes.

Press

the

"START/STOP"

key

and

exercise

at

a

comfortable

pace

until

the

4

minutes

elapse.

Im-

mediately

measure

your

heart

rate

using

the

PULSE

function.

If

your

heart

rate

is

below

your

Training

Zone

increase

your

leVel

of

exertion.

If

your

heart

rate

is

too

high,

reduce

your

level

of

exertion.

EXERCISE

PATTERN

Each.

workout

should

consist

"of

a

basic

5

-step

pattern.

1.

At

rest

2.

Warm-up

3.

Training-

Zone

exercise

4.

Cool

-down

5.

At

rest

Warming

up

is

an

important

part

of

your

workout

and

should

not

be

taken

lightly.

Warming

up

prepares

the

body

for

more

strenuous

exercise

by

increasing

the

circulation,

delivering

more

oxygen

to

the

muscles,

and

raising

the

body

temperature.

This

can

be

done

by

stretching

and

light

calisthenics

for

5-10

minutes

prior

to

exercising:

Begin

exercising

at

a

light

pace

for

a

few

minutes.

Then

increase

the

intensity

to

raise

your

heart

rate

to

your

Training

Zone

for

a

period

of

20-30

minutes.

Cooling

down

after

vigorous

exercise

is

important

in

aiding

-circulation

and

preventing

soreness.

5-10

-minutes

of

light

exercise.

or

stretching

will

allow

the

body

to

cool

down.

EXERCISE

FREQUENCY

To

Maintain

or

improve•your

condition

you

must

work

out

2-3

times

,

per

week

following

the

pattern

•

described

above.

A

day.of,iiiist

betWeen,workoUts

is

reciaminended..After

,

seVeral.months

of

exercise

the

number

of

workouts

can

be

increased

to

4-5

times

per

week.

The

key

to

a

successful

program

is

12

REGULAR

EXERCISE.

ProForm Equalizer 6.0s Owners Manual - Page 12

Exercise, Pattern, Frequency

Page 12 highlights