Weslo Sprint 225 English Manual - Page 8

Conditioning, Guidelines

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CONDITIONING GUIDELINES The following guidelines will help you to plan and regulate your personal fitness program. Remember that adequate rest and good nutrition are also essential to the success of any fitness program. For more complete and detailed information consult your physician or obtain a book at your library. EXERCISE INTENSITY To maximize health benefits from exercising, your level of exertion must exceed mild demands while falling short of breathlessness and fatigue. The proper level of exertion can be determined using the heart rate as a guide. For effective aerobic exercise the heart rate must be maintained at a level between 70% and 85% of your maximum heart rate. This is your "Training Zone." You can determine your Training Zone by consulting the table below. Training Zones are given for both conditioned and unconditioned persons. Use the column that is appropriate for you. UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (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 UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/MIN) 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 To determine whether your heart rate is in your Training Zone, you must first exercise continuously for four minutes. After four minutes, pause briefly and take your pulse. The easiest way to measure your heart rate is to place two fingers on your wrist where you feel a pulse. Carefully take a six-second heart beat count. Addir$g a 0 to the number will give you your heart beats per minute/(A six-second count is used because the heart rate will drop Vapidly after you stop exercising.) Compare your heart rate to ur Training Zone. If your heart rate is below your Train- _ Thne increase your level of exertion. If your heart rate is above your Training Zone decrease your level of exertion. During the first few weeks of your exercise program you should keep your heart rate near the low end of your Training Zone. Over the course of a few months, gradually increase your heart rate until you reach the high end of your Training Zone. As your condition improves, a greater workload will be required in order to raise your heart rate to your Training Zone. 8

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CONDITIONING
GUIDELINES
The
following
guidelines
will
help
you
to
plan
and
regulate
your
personal
fitness
program.
Remember
that
adequate
rest
and
good
nutrition
are
also
essential
to
the
success
of
any
fitness
program.
For
more
complete
and
detailed
information
consult
your
physician
or
obtain
a
book
at
your
library.
EXERCISE
INTENSITY
To
maximize
health
benefits
from
exercising,
your
level
of
exertion
must
exceed
mild
demands
while
falling
short
of
breathlessness
and
fatigue.
The
proper
level
of
exertion
can
be
determined
using
the
heart
rate
as
a
guide.
For
effective
aerobic
exercise
the
heart
rate
must
be
maintained
at
a
level
between
70%
and
85%
of
your
maximum
heart
rate.
This
is
your
"Training
Zone."
You
can
determine
your
Training
Zone
by
consulting
the
table
below.
Training
Zones
are
given
for
both
conditioned
and
unconditioned
persons.
Use
the
column
that
is
appropriate
for
you.
AGE
UNCONDITIONED
TRAINING
ZONE
(BEATS/MIN)
CONDITIONED
TRAINING
ZONE
(BEATS/MIN)
20
138-167
133-162
25
136-166
132-160
30
135-164
130-158
35
134-162
129-156
40
132-161
127-155
45
131-159
125-153
50
129-156
124-150
AGE
UNCONDITIONED
TRAINING
ZONE
(BEATS/MIN)
CONDITIONED
TRAINING
ZONE
(BEATS/MIN)
55
127-155
122-149
60
126-153
121-147
65
125-151
119-145
70
123-150
118-144
75
122-147
117-142
80
120-146
115-140
85
118-144
114-139
To
determine
whether
your
heart
rate
is
in
your
Training
Zone,
you
must
first
exercise
continuously
for
four
minutes.
After
four
minutes,
pause
briefly
and
take
your
pulse.
The
easiest
way
to
measure
your
heart
rate
is
to
place
two
fingers
on
your
wrist
where
you
feel
a
pulse. Carefully
take
a
six
-second
heart
beat
count.
Addir$g
a
0
to
the
number
will
give
you
your
heart
beats
per
minute/(A
six
-second
count
is
used
because
the
heart
rate
will
drop
Vapidly
after
you
stop
exercising.)
Compare
your
heart
rate
to
ur
Training
Zone.
If
your
heart
rate
is
below
your
Train-
_
Th
ne
increase
your
level
of
exertion.
If
your
heart
rate
is
above
your
Training
Zone
decrease
your
level
of
exertion.
During
the
first
few
weeks
of
your
exercise
program
you
should
keep
your
heart
rate
near
the
low
end
of
your
Training
Zone.
Over
the
course
of
a
few
months,
gradually
increase
your
heart
rate
until
you
reach
the
high
end
of
your
Training
Zone.
As
your
condition
improves,
a
greater
workload
will
be
re-
quired
in
order
to
raise
your
heart
rate
to
your
Training
Zone.
8