Weslo Cadence Dx5 English Manual - Page 14

CONDITIONING

GUIDELINES

this

for

any

exerci

physician

lv

with

:

health

e

$

irogr

iu

The

following

guidelines

will

help

you

to

plan

your

exercise

program.

For

more

detailed

exercise

informa-

tion,

obtain

a

reputable

book

or

consult

your

physician.

EXERCISE

INTENSITY

Whether

your

goal

is

to

burn

fat

or

to

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

recom-

mended

heart

rates

for

fat

buming

and

aerobic

exer-

cise.

1

MIN

BPM

MAX

IIPM

IP

I

(Fat

Burn

Max

Burn

Aerobic)

(

125

145

165

)

EDI

(

120

138

155

)

(

115

190

145

3

(

no

123

140

)

Ell

(

los

118

190

)

IFIl

(

95

110

125

)

EJ

(

90

109

115

)

E:=1

To

find

the

proper

heart

rate

for

you,

first

find

your

age

on

the

left

side

of

the

chart

(ages

are

rounded

off

to

the

nearest

ten

years).

Next,

find

the

three

numbers

to

the

right

of

your

age.

The

three

numbers

are

your

"training

zone."

The

lower

two

numbers

are

recom-

mended

heart

rates

for

fat

burning;

the

higher

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

ener-

gy.

Only.affertheiirst

few

minutes

tiDeS

yourbody

begin

to

use

stored

fat

calories

for

energy.

If

your

goal

is

to

bum

fat,

adjust

the

speed

of

the

treadmill

until

your

heart

rate

is

near

one

of

the

lower

two

numbers

in

your

training

zone.

It

may

also

be

helpful

to

set

the

speed

control

on

the

console

to

FAT

BURN

to

help

you

maintain

the

proper

intensity

level.

(See

page

8.)

Aerobic

Exercise

If

your

goal

is

to

strengthen

your

cardiovascular

sys-

tem,

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

the

speed

of

the

treadmill

until

your

heart

rate

is

near

the

higher

number

in

your

training

zone.

It

may

also

be

helpful

to

set

the

speed

control

on

the

console

to

AEROBIC

to

help

you

maintain

the

proper

intensity

level.

(See

page

8.)

High

Performance

Athletic

Conditioning

If

your

goal

is

high

performance

athletic

conditioning,

set

the

speed

control

on

the

console

to

PERFOR-

MANCE

to

help

you

maintain

the

properjapalsity„

....

-

leVOTASee

page

8.)

Note

Diiilhg

the

first

few

weeks

of

your

exercise

program,

keep

your

heart

rate

near

the

low

end

of

your

training

zone.

HOW

TO

MEASURE

YOUR

HEART

RATE

To

measure

your

heart

rate,

stop

exercising

and

place

two

fingers

on

your

wrist

as

shown.

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

exercising.)

If

your

heart

rate

is

too

high

or

too

low,

adjust

the

speed

or

incline

of

the

treadmill

accordingly.

'/

WORKOUT

GUIDELINES

Each

workout

should

include

the

following

three

parts:

A

Warm-up

Start

each

workout

with

5

to

10

minutes

of

stretching

and

light

exercise.

A

proper

warm-up

increases

your

body

temperature,

heart

rate,

and

circulation

in

prepa-

ration

for

exercise.

14

Weslo Cadence Dx5 English Manual - Page 14

Conditioning, Guidelines

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