Weslo Cadence 860 English Manual - Page 12

CONDITIONING GUIDELINES 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. The pulse sensor is not a medical device. Various factors, including your movement, may affect the accuracy of heart rate readings. The sensor Is intended only as an exercise aid In determining heart rate trends In general. 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. EXERCISE INTENSITY Whether you want to burn fat, strengthen your cardiovascular system, or increase your athletic performance, you can tailor your exercise to your specific goals. The key to achieving the desired results is to exercise with the proper intensity. Burning Fat Tc 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 c.a. rbohydrate calories for ene.-ay. 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 maintain the proper intensity level. (See step 3 on 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 musc€es, and on the lungs to oxygenate the blood. The proper intensity level for aerobic exercise can be found by using your pulse as a guide. As you exercise, your pulse 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 aee and physical condition. 12 Training Zone (Beats/Min.) Age Unconditioned Conditioned 20 25 30 35 40 45 i50 55 60 65 70 75 80 85 138-167 136-166 135-164 134-162 132-161 131-159 129-156 127-155 is 126-153 125-151 123-150 122-147 120-146 118-144 ---i 133-162 132-160 130-158 129-156 127-155 125-153 124-150 122-149 121-147 119-145 118-144 117-142 115-140 114-139 During the first few months of your exercise program, keep your pulse near the low end of your training zone as you exercise. After a few months of regular exercise, your pulse can be gradually increased until it is near the middle of your training zone as you exercise. You can measure your pulse using the pulse sensor. Exercise for at least four minutes, and then measure your pulse immediately. if your pulse is too high or too low, adjust the intensity of your exercise. €t may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level. (See step 3 on page 8.) Performance Training If your goal is high performance athletic conditioning, set the speed control on the console to PERFORMANCE to help you maintain the proper intensity levet. (See step 3 on page 8.) WORKOUT GUIDELINES Each workout should include three basic parts: (1) a warm-up, (2) training zone exercise, and (3) a cooldown. Warm-up Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the