Image Fitness 7.0 English Manual - Page 9

CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program. Remember that a proper diet and adequate rest are essential for successful results. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. 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. It may also be helpful to use workout program 3, 5, or 6 on the console (see pages 6, 7, and 8). Aerobic Exercise EXERCISE INTENSITY Whether your goal is to burn fat or strengthen your cardiovascular 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 20 25 30 35 40 45 50 55 60 UNCONDITIONED TRAINING ZONE (BEATS/MIN) 138-167 136-166 135-164 134-162 132-161 131-159 129-156 127-155 126-153 CONDITIONED TRAINING ZONE (BEATS/MIN) 133-162 132-160 130-158 129-156 127-155 125-153 124-150 122-149 121-147 If your goal is to strengthen your cardiovascular system, your exercise must be Òaerobic.Ó 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. It may also be helpful to use workout program 1, 2, or 4 on the console (see pages 6, 7, and 8). HOW TO MEASURE YOUR HEART RATE To measure your heart rate, stop exercising and place two fingers on your wrist as shown. Take a sixsecond heartbeat count, and multiply the result by ten to find your heart rate. (A six-second count is used because your heart rate drops 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 65 125-151 70 123-150 75 122-147 80 120-146 119-145 118-144 117-142 115-140 Each workout should include three important parts: (1) a warm-up, (2) training zone exercise, and (3) a cool-down. Warming up 85 118-144 114-139 Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body temperature. Begin Burning Fat each workout with 5 to 10 minutes of stretching and To burn fat, you must exercise at a low intensity level light exercise to warm up. for a sustained period of time. During the first few 9