ProForm R930 English Manual - Page 8

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. dwiAs1.e3.;1:4p1itNigpi.iBii.iei:.f:oerei:in.,.,sb.:oe,:"y..g"k•:i•y•o•O•n:•.u",i•"n:•t•::•:g:•0:,:,•A:,0,,•,:.t:.t.iis..t.o.....ir,li,t,4io1iPl-lir.iei*.*ie•. •,•espegjally....-lopootant: er -08, 4:,.:..0.:..1:.:.,:p..:e.:.r..s.ons.:•:,iheith.,:p..re43xistin.g..:..1:..-.b.,.e..t„.a..i•.t.:h.::. .t..0....0.0.:..0.:..-.*...' 411MMO your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust your pace until your heart rate is near the lowest number in your training zone as you exercise. It may also be helpful to set the collar at the front of the resistance cylinder to level 1, 2, 3, or 4. For maximum fat burning, adjust your pace until your heart rate is near the middle number in your training zone as you exercise. Aerobic Exercise EXERCISE INTENSITY Whether your goal is to burn 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. 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 your pace until your heart rate is near the highest number in your training zone. It may also be helpful to set the Collar, at the front of the resistance cylinder to level 5, 6, 7, or 8. HEART RATE TRAINING ZONES Strength Training MOWN 4#0'kW' WV Mal MNNV Age 20 30 40 50 60 70 80 To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, look above your age and 'find the three numbers in light grey 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 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 To strengthen and tone your muscles, you must exercise your muscles at a moderate to high percentage of their capaCity.,Set the collar at the front of the resistance cylinder to level 9, 10, 11, or 12. ) 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 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 desired level. You can adjust the intensity of your exercise by adjusting the resistance or by changing your pace. 8