Weslo Cadence 715 English Manual - Page 12

CONDITIONING GUIDELINES ARNI gefote bOgir!!!!!' this of any n exerdcisee'piOcirarn;:a9n8rjualPt tYasur ImP9 for individuals over the age of 35 or individuals with Ablems *:!:* Training Zone (Beats/Min.) Age Unconditioned Conditioned 20 138-167 25 136-166 30 135-164 133-162 132-160 130-158 The following guidelines will help you to plan your exer- 35 cise program. Remember-these are general guide- 40 lines. For more detailed information about exercise, obtain a reputable book or consult your physician. 45 50 EXERCISE INTENSITY 55 134-162 132-161 131-159 129-156 127-155 129-156 127-155 125-153 124-150 122-149 Whether you want to bum fat or strengthen your car- 60 diovascular system, you can tailor your exercise to your specific goals. The key to achieving the desired . 65 results is to exercise with the proper intensity. 70 126-153 125-151 123-150 121-147 119-145 118-144 Burning Fat 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 your body begin to use stored fat calories for energy. If your goal is to burn fat, set the speed control on the console to FAT BURN to help you to maintain the proper intensity level. (See page 8.) 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. The proper intensity level for aerobic exercise can be found by using your heart rate as a guide. As you exercise, your heart rate should be kept at a level between 70% and 85% of your maximum possible heart rate. This is known as your training zone. You can find your training zone in the table at the top of this page. Training zones are listed according to age and physical condition. 75 122-147 80 120-146 85 118-144 117-142 115-140 114-139 To measure your heart rate, stop exercising and place two Ref fingers on your wrist. Take a six-second heartbeat count, and multiply the result by ten to find your heart rate. (A six-second count is used because your heart rate drops quickly when you stop exercis- ing.) If your heart rate is too high or too low, adjust the intensity of your exercise. In addition, set the speed control on the console to AEROBIC to help you to maintain the proper intensity level. (See page 8.) WORKOUT GUIDELINES Each workout should include three basic parts: (1) a warm-up, (2) training zone exercise, and (3) a cool-down. Warming Up 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 gradually increased until it is near the middle of your training zone as you 12 exercise. Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up (see SUGGESTED STRETCHES on page 13).