Weslo Cadance Sr12 English Manual - Page 14
Conditioning, Guidelines
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CONDITIONING GUIDELINES beginning *oroliexpr,p1 1? Praemf7p9911,91..f0nr dlviduals *io.§0•0f:,*5:tWiod u'al with pre-existin oaitworobtettit e pulse trious eeheetis 10q100 0noOt 4Aymoeudricmaloveevment;, 0 accuracy tlearti:tatkr00. n ie sensor.is intendedolv asanexercise 0 1,01 00t.t(0•.•1••k••t-e•.:eti The following guidelines will help you to plan your exercise program. Remember-these are general guidelines. For more detailed information about exercise, obtain a reputable book or consult your physician. 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 of regular exercise, your heart rate can be increased until it is near the middle of your training zone as you exercise. You can measure your heart rate using the pulse mode of the console. Exercise for at least four minutes, and then measure your heart rate immediately. If your heart rate is too high, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise. WORKOUT GUIDELINES Each workout should consist of three basic parts: a warm-up, 20 to 30 minutes of training zone exercise, and a cool-down. EXERCISE INTENSITY Warm-up 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 according to age and physical condition. Training Zone (Beats/Min.) Age Unconditioned Conditioned 20 138-167 133-162 Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. (See SUGGESTED STRETCHES on page 15.) Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body temperature. Training Zone Exercise After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise-never hold your breath. 25 30 35 40 45 50 55 60 65 70 75 80 14 85 136-166 135-164 134-162 132-161 131-159 129-156 127-155 126-153 125-151 123-150 122-147 120-146 118-144 132-160 130-158 129-156 127-155 125-153 124-150 122-149 121-147 119-145 118-144 117-142 115-140 114-139 Cool-down Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help to prevent post-exercise problems. Exercise Frequency To maintain or improve your condition, plan 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 to make exercise a regular and enjoyable part of your everyday life.