Image Fitness 777 English Manual - Page 8
Conditioning
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CONDITIONING MIIMILINES The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results. WARNING: Before beginning this or any exercise program, consult your physician. This Is especially Important for individuals over the age of 35 or Individuals with pre-existing health problems. EXERCISE INTENSITY To maximize.the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity levelcan be found by using your heart-rate as a guide. For effective aerobic 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 listedfor both.unconditioned and conditioned persons according to age. AGE 20 25 30 35 40 45 50 UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE (BEATS/MIN) (BEATS/MIN) 138-167 136-166 135-164 134-162 132-161 131-159 129-156 133-162 132-160 130-158 129-156 127-155 125-153 124-150 AGE 55 60 65 70 75 80 85 UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE (BEATS/MIN) (BEATS/MIN) 127-155 126-153 125-151 123-150 122-149 121-14T 119-145 118-144 122-147 117-142 120-146 118-144 115-140 114-139 .During the first few months of your exercise program, keep your heart rate near the low end of your training zone as you exercise. After a few months of regular exercise, your heart rate can be increased gradually until it is near the middle of your training zone as you exercise. You can measure your heart rate using the pulse mode of the console. Exercise for at least four minutes, and then measure yaw. heart rate immediately. 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;WARNING: The pulse earcilp is_ not a , m9dical'OVIoi. Various factors, including your movement during exercise, may affec,t!thei",. accUracy of heart rate readings. The earclip Is Intended only as an exercise aid In Cieterpl rtg heartVelrends Ingenera tS WORKOUT GUIDELINES' ' •- • , • ,, ' Each Workout should consist of three basic parts: a warm-up, 20 to 30 minutes of training zone exer- .cise, and a coor-down..Warrning up prepares the body for exercise by increasing circulation, delivering inorp.oxygen to.the.inUtcles and raising the body temperature. B6gin each workout with 5 to 10 mlnUtes of stretching and light exercise to warm up. Then, Increase the intensity of your exercise to raise you.r rate to yourtiaining zone for 20 to 30 minutes. Breathe regularly and deeply as you • eiercise-never hold your breath. Fini-sh each workout with 5 to 10 minutes of stretching to cool down. -This will Increase the flexibility of your muscles as well as redUce soreness and other post-exercise problernt. . ' • TO Maintain or 'improve your condition, complete three workouts each week, with at least one day of rest between workouts.. a few months of regular exercise, you may complete up to five workouts each week, if desired. The key to successis CONSISTENCY.