Weslo Cadence 825 Treadmill Owners Manual - Page 12
Conditioning, Guidelines
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CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results. A WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals with pre-existing health problems. EXERCISE INTENSITY To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity 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 for both unconditioned and conditioned persons according to age. AGE UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE (BEATS/MIN) (BEATS/MIN) AGE UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE (BEATS/MIN) (BEATS/MIN) 20 138-167 25 136-166 30 135-164 35 134-162 40 132-161 45 131-159 50 129-156 133-162 132-160 130-158 129-156 127-155 125-153 124-150 55 127-155 60 126-153 65 125-151 70 123-150 75 122-147 80 120-146 85 118-144 122-149 121-147 119-145 118-144 117-142 115-140 114-139 ,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, your heart rate can be increased gradually until it is near the middle of your training zone as you exercise. To measure your heart rate, stop exercising and place two fingers on your wrist. 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 proper level. WORKOUT GUIDELINES Each workout should consist of three basic parts: a warm-up, 20 to 30 minutes of training zone exer-cise, and a cool-down. 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 minu-tes of stretching and light exercise to warm up. Then, increase the intensity of your exercise to raise your heart rate to your training zone for 20 to 30 minutes. Breathe regularly and deeply as you exercise-never hold your breath. Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of the muscles, and reduce soreness and other post-exercise problems. To maintain or improve your condition, complete 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 CONSISTENCY. 12