Image Fitness 12.2qi English Manual - Page 20

CONDITIONING

GUIDELINES

Burning

Fat

A

WARNI

this

or

any

exercise

program,

consult

your

physician.

This

is

especially

important

for

in-

dividuals

over

the

age

of

35

or

individuals

with

pre-existing

health

problems.

NG:

Before

beginning

The

following

guidelines

will

help

you

to

plan

your

ex-

ercise

program.

Remember

—these

are

general

guide-

lines.

For

more

detailed

information

about

exercise,

obtain

a

book

or

consult

your

physician.

EXERCISE

INTENSITY

Whether

your

goal

is

to

burn

fat

or

strengthen

your

car-

diovascular

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.

For

effective

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

below.

Training

zones

are

listed

according

to

age

and

physical

condition.

Age

Training

Zone

(Beats/Min.)

Unconditioned

Conditioned

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

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

burn

fat,

you

must

exercise

at

a

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.

If

your

goal

is

to

burn

fat,

adjust

the

intensity

of

your

exercise

until

your

heart

rate

is

near

the

low

end

of

your

training

zone

as

you

exercise.

The

heart

rate

mom

-

Ali WARNING:

tor

is

not

a

medical

device.

Various

factors,

in-

cluding

your

movement,

may

affect

the

acCu-

racy

of

heart

rate

readings.

The

heart

rate

monitor

is

intended

only

as

an

exercise

aid

in

determining

heart

rate

trends

in

general.

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

intensity

of

your

exercise

until

your

heart

rate

is

near

the

middle

of

your

training

zone.

WORKOUT

GUIDELINES

Each

workout

should

include

the

following

three

impor-

tant

parts:

(1)

a

warm-up,

(2)

training

zone

exercise,

and

(3)

a

cool

-down.

Warm-up

Warming

up

prepares

the

body

for

exercise

by

increas-

ing

circulation,

delivering

more

oxygen

to

the

muscles,

and

raising

the

body

temperature.

Begin

each

workout

with

5

to

10

minutes

of

stretching

and

light

exercise

to

warm

up

(see

SUGGESTED

STRETCHES

on

page

21).

Training

Zone

Exercise

After

warming

up,

increase

the

intensity

of

your

exer-

cise

until

your

heart

rate

is

in

your

training

zone

for

20

to

60

minutes.

(During

the

first

few

weeks

of

your

exer-

cise

program,

do

not

keep

your

heart

rate

in

your

train-

ing

zone

for

longer

than

20

minutes.)

Breathe

regularly

and

deeply

as

you

exercise

—never

hold

your

breath.

20

Image Fitness 12.2qi English Manual - Page 20

Beats/Min.

Page 20 highlights