Weslo Cardio Glide Tr2 English Manual - Page 9

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. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for Individuals over the age of 35 or individuals withpre-existinghealth problems. WHY EXERCISE? Exercise has proven essential for good health and general well-being. Regular participation in a wellrounded exercise program results in a stronger and more efficient heart, improved respiratory function, increased stamina and endurance, better weight management and body fat control, increased ability to deal with stress, and greater self-esteem and confidence. EXERCISE INTENSITY 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 betew Training zones are listed according to age and physical condition. AGE 20 25 30 35 40 45 50 55 60 65 70 75 80 85 TRAINING ZONE (BEATS/MIN.) UNCONDITIONED CONDITIONED 138-167 136-166 135-164 134-162 132-161 131-159 129-156 127-155 126-153 125-151 123-150 122-147 120-146 118-144 133-162 132-160 130-158 129-156 127-155 125-153 124-150 122-149 121-147 119-145 118-144 117-142 115-140 114-139 During the first few months of your exercise program, keep your 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 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 ten to find your heart rate. (A six-second count is used because your heart rate will drop quickly when you stop exercising.) 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 include the following three parts: A warm-up, tasting 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhythmic stretches. This will increase the body temperature, heart rate, and circulation in preparation for strenuous exercise. A cardiovascular exercise period, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. A cool-down, with 5 to 10 minutes of stretching. Thorough stretching offsets muscle contractions and other problems caused when you stop exercising suddenly. Stretching for increased flexibility is also most effective after exercise. A proper cool-down should leave you relaxed and comfortably tired. EXERCISE FREQUENCY 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. Find the best time of day for your workouts, and then stick with it. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life. 9