Image Fitness 10.6 Treadmill English Manual - Page 22

CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program. Remember-these guidelines are general in nature. For more detailed information about exercise, obtain a reputable book or consult your physician. Unconditioned Training Zone Age (Beats/Min.) -20 138-167 Conditioned Training Zone (Beats/Min.) 133-162 ty nnil , urin - • 4:0Aff ee . • en: Afi .0•0-•-•ttieetV.:. EXERCISE INTENSITY Whether you want to bum fat or to strengthen your cardiovascular system, 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 25 136-166 30 135-164 35 134-162 40 132-161 45 131-159 50 129-156 55 127-155 60 126-153 65 125-151 70 123-150 75 122-147 80 120-146 85 118-144 132-160 130-158 129-156 127-155 125-153 124-150 122-149 121-147 119-145 118-144 117-142 115-140 114-139 the table above. Training zones are listed according to age and physical condition. 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 energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. 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 about four minutes, and then measure If your goal is to burn fat, the console's built-in Fat Calorie Monitor will help you to maintain the proper intensity level. As you exercise, the Fat Calorie Monitor your pulse immediately. If your pulse is too high, decrease the intensity of your exercise. If your pulse is too low, increase the intensity of your exercise. will show you when your exercise intensity is too low, too high, or perfect for burning fat. (See HOW TO USE WORKOUT GUIDELINES THE FAT CALORIE MONITOR on page 12.) When exercising, wear loose-fitting, comfortable cloth- Cardiovascular Exercise ing. Do not wear clothing that could become caught in the treadmill. Always wear athletic shoes If your goal is to strengthen your cardiovascular sys- for foot protection. tem, your exercise must be "aerobic." Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. Aerobic exercise increases Each workout should include three basic parts: (1) a. warm-up, (2) training zone exercise, and (3) a cool-down. the demand on the heart to pump blood to the muscles, and on the kings to oxygenate the blood. The Warming Up proper intensity level for aerobic exercise can be found Warming up prepares the body for exercise by increasby using your pulse as a guide. As you exercise, your ing circulation, delivering more oxygen to the muscles pulse should be kept at a level between 70% and 85% and raising the body temperature. Begin each workout of your maximum possible heart rate. This is known as with 5 to 10 minutes of stretching and light exercise to 22 your training zone. You can find your training zone in warm up (see SUGGESTED STRETCHES on page 23).