Image Fitness 933 Treadmill English Manual - Page 13

Conditioning, Guidelines

Get Image Fitness 933 Treadmill PDF manuals and user guides View all Image Fitness 933 Treadmill manuals
Add to My Manuals
Save this manual to your list of manuals

Page 13 highlights

CONDITIONING GUIDELINES The following guidelines will help you to outline a 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, it is important to exercise with the proper intensity. The proper intensity level can be found using the 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 called your "training zone." You can find your training zone by consulting the table below. Training zones are listed for both conditioned and unconditioned persons, according to age. Find the column that is appropriate for you. AGE 20 25 30 35 40 45 50 UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE (BEATS/MIN) (BEATS/MIN) 138-167 136-166 135-164 134-162 132-161 133-162 132-160 130-158 129-156 127-155 131-159 129-156 125-153 124-150 AGE 55 60 65 70 75 80 85 UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE (BEATS/MIN) (BEATS/MIN) 127-155 . 122-149 126-153 125-151 123-150 122-147 120-146 118-144 121-147 119-145 118-144 117-142 115-140 114-139 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 is near the high end of your training zone. You can find your heart rate using the pulse mode of the console. Exercise for at least four minutes, and then measure your heart rate immediately. If your heart rate is above your training zone, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity. WORKOUT GUIDELINES Each workout should consist of three basic parts: a warm-up, 20-30 minutes of training zone exercise, and a cool-down. Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles and raising the body temperature. 5-10 minutes of stretching will provide a good warm-up. After warming up, begin exercising at a light pace. After a few minutes, increase the intensity of your exercise to raise your heart rate to your training zone for 20-30 minutes. Always end your workouts with 5-10 minutes of stretching to cool down. This will help to offset muscle contractions and other problems caused when you stop exercising suddenly. `"-". To maintain or improve your condition, you must work out 2-3 times per week following the pattern described above. 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 success is CONSISTENCY. 13

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12
  • 13
  • 14
  • 15
  • 16
CONDITIONING
GUIDELINES
The
following
guidelines
will
help
you
to
outline
a
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,
it
is
important
to
exercise
with
the
proper
intensity.
The
proper
intensity
level
can
be
found
using
the
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
called
your
"training
zone."
You
can
find
your
training
zone
by
consulting
the
table
below.
Training
zones
are
listed
for
both
conditioned
and
unconditioned
persons,
according
to
age.
Find
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
is
near
the
high
end
of
your
training
zone.
You
can
find
your
heart
rate
using
the
pulse
mode
of
the
console.
Exercise
for
at
least
four
minutes,
and
then
measure
your
heart
rate
immediately.
If
your
heart
rate
is
above
your
training
zone,
decrease
the
intensity
of
your
exercise.
If
your
heart
rate
is
too
low,
increase
the
intensity.
WORKOUT
GUIDELINES
Each
workout
should
consist
of
three
basic
parts:
a
warm-up,
20-30
minutes
of
training
zone
exercise,
and
a
cool
-down.
Warming
up
prepares
the
body
for
exercise
by
increasing
circulation,
delivering
more
oxygen
to
the
muscles
and
raising
the
body
temperature.
5-10
minutes
of
stretching
will
provide
a
good
warm-up.
After
warming
up,
begin
exercising
at
a
light
pace.
After
a
few
minutes,
increase
the
intensity
of
your
exercise
to
raise
your
heart
rate
to
your
training
zone
for
20-30
minutes.
Always
end
your
workouts
with
5-10
minutes
of
stretching
to
cool
down.
This
will
help
to
offset
muscle
contractions
and
other
problems
caused
when
you
stop
exercising
suddenly.
`"-".
To
maintain
or
improve
your
condition,
you
must
work
out
2-3
times
per
week
following
the
pattern
described
above.
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
success
is
CONSISTENCY.
13