Image Fitness 923 English Manual - Page 13

Conditioning, Guidelines

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CONDITIONING GUIDELINES The following guidelines will help you to plan and regulate your personal fitness program. Remember that adequate rest and good nutrition are essential to the success of any fitness program. Before beginning this or any exercise program, consult your physician. EXERCISE INTENSITY To maximize the benefits of 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, your 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) 20 138-167 25 136-166 30 135-164 35 134-162 40 132-161 45 131-159 50 129-156 133-162 132-160 130-158 129-156 127-155 125-153 124-150 UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/MIN) 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, 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. You can measure your heart rate and find the proper level of exercise intensity using the treadmill console. Exercise for at least four minutes, and then measure your heart rate using the pulse mode. If your heart rate is above your training zone, decrease your level of exertion. If your heart rate is too low, increase your level of exertion. PLANNING YOUR WORKOUTS Every workout should include the following 5 important parts: 1. At Rest, 2. Warm-up, 3. Training Zone Exercise, 4. Cool-down, 5. At Rest. Warming up should be a part of every workout, preparing the body for exercise by increasing circulation, delivering more oxygen to the muscles, and raising body temperature. 5-10 minutes of stretching will provide a good warm-up. After warming up, begin exercising with low intensity. After a few minutes, increase the intensity of your exercise to raise your heartrate to your Training Zone for 20-30 minutes: To aid circulation;.and-help prevent soreness, finish your workout with 5-10 minutes of stretching or light exercise. To maintain or improve your physical condition, you must work out at least 2-3 times per week. A day of rest between workouts is recommended. After several months of exercise, the number of workouts can be increased to 4-5 per week. The key to successful results is CONSISTENCY. 13

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CONDITIONING
GUIDELINES
The
following
guidelines
will
help
you
to
plan
and
regulate
your
personal
fitness
program.
Remember
that
adequate
rest
and
good
nutrition
are
essential
to
the
success
of
any
fitness
program.
Before
beginning
this
or
any
exercise
program,
consult
your
physician.
EXERCISE
INTENSITY
To
maximize
the
benefits
of
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,
your
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,
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.
You
can
measure
your
heart
rate
and
find
the
proper
level
of
exercise
intensity
using
the
treadmill
console.
Exercise
for
at
least
four
minutes,
and
then
measure
your
heart
rate
using
the
pulse
mode.
If
your
heart
rate
is
above
your
training
zone,
decrease
your
level
of
exertion.
If
your
heart
rate
is
too
low,
increase
your
level
of
exertion.
PLANNING
YOUR
WORKOUTS
Every
workout
should
include
the
following
5
important
parts:
1.
At
Rest,
2.
Warm-up,
3.
Training
Zone
Exercise,
4.
Cool
-down,
5.
At
Rest.
Warming
up
should
be
a
part
of
every
workout,
preparing
the
body
for
exercise
by
increasing
circulation,
delivering
more
oxygen
to the
muscles,
and
raising
body
temperature.
5-10
minutes
of
stretching
will
provide
a
good
warm-up.
After
warming
up,
begin
exercising
with
low
intensity.
After
a
few
minutes,
increase
the
intensity
of
your
exercise
to
raise
your
heart
rate
to
your
Training
Zone
for
20-30
minutes:
To
aid
circulation
;
.
and
-
help
prevent
soreness,
finish
your
workout
with
5-10
minutes
of
stretching
or
light
exercise.
To
maintain
or
improve
your
physical
condition,
you
must
work
out
at
least
2-3
times
per
week.
A
day
of
rest
between
workouts
is
recommended.
After
several
months
of
exercise,
the
number
of
workouts
can
be
increased
to
4-5
per
week.
The
key
to
successful
results
is
CONSISTENCY.
13