Weslo Summit St65 Owners Manual - Page 8

Conditioning, Guidelines.

Get Weslo Summit St65 PDF manuals and user guides View all Weslo Summit St65 manuals
Add to My Manuals
Save this manual to your list of manuals

Page 8 highlights

CONDITIONING GUIDELINES. The following guidelines will help you to plan and regulate your personal fitness program. Remembei that adequate rest and good nutrition are also essential to the success of any fitness program. Before beginning this or any exercise program, consult your physician. EXERCISE INTENSITY To maximize the benefits from exercising, your level of exertion must exceed mild demands while falling short of causing 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 listed for both conditioned and unconditioned persons according to age. Use the column that is appropriate for you. UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/MIN) UNCONDITIONED CONDITIONED. TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (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 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 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 it reaches 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. The easiest way to measure your heart rate is to stop exercising and place two fingers on your wrist where you feel a pulse. Carefully take a six-second heart beat count. (A six-second count is used because your heart rate will drop rapidly after you stop exercising.) Add a 0 to the result to find your heart rate. Compare your heart rate to your Training Zone. If your heart rate is too low, increase your level of exertion. If your heart rate is too high, decrease your level of exertion. WORKOUT PATTERN Each workout should consist of 5 basic parts: 1. At Rest, 2. Warming up, 3. Training Zone exercise, 4. Cooling down, 5. At rest. 8

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12
CONDITIONING
GUIDELINES.
The
following
guidelines
will
help
you
to
plan
and
regulate
your
personal
fitness
program.
Remembei
that
adequate
rest
and
good
nutrition
are
also
essential
to
the
success
of
any
fitness
program.
Before
beginning
this
or
any
exercise
program,
consult
your
physician.
EXERCISE
INTENSITY
To
maximize
the
benefits
from
exercising,
your
level
of
exertion
must
exceed
mild
demands
while
falling
short
of
causing
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
listed
for
both
conditioned
and
unconditioned
persons
according
to
age.
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
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
it
reaches
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.
The
easiest
way
to
measure
your
heart
rate
is
to
stop
exercising
and
place
two
fingers
on
your
wrist
where
you
feel
a
pulse.
Carefully
take
a
six
-second
heart
beat
count.
(A
six
-second
count
is
used
because
your
heart
rate
will
drop
rapidly
after
you
stop
exercising.)
Add
a
0
to
the
result
to
find
your
heart
rate.
Compare
your
heart
rate
to
your
Training
Zone.
If
your
heart
rate
is
too
low,
increase
your
level
of
exertion.
If
your
heart
rate
is
too
high,
decrease
your
level
of
exertion.
WORKOUT
PATTERN
Each
workout
should
consist
of
5
basic
parts:
1.
At
Rest,
2.
Warming
up,
3.
Training
Zone
exercise,
4.
Cooling
down,
5.
At
rest.
8