NordicTrack Ellipse 910 Elliptical English Manual - Page 12

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.

Yr

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

physi-

cal

condition.

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

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

Burning

Fat

To

bum

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

bum

fat,

adjust

the

intensity

of

your

exercise

until

your

heart

rate

is

near

the

low

end

of

your

training

zone

as

you

exercise.

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.

HOW

TO

MEASURE

YOUR

HEART

RATE

To

measure

your

heart

rate,

first

exercise

for

at

least

four

minutes.

Then,

stop

exer-

cising

and

place

two

fingers

on

your

wrist

as

shown.

Take

a

six

-second

heart-

beat

count,

and

multiply

the

result

by

10

to

find

your

heart

rate.

For

example,

if

your

six

-second

heartbeat

count

is

14,

your

heart

rate

is

140

beats

per

minute.

(A

six

-second

count

is

used

because

your

heart

rate

will

drop

rapidly

when

you

stop

exercising.)

Adjust

the

intensity

of

your

exercise

until

your

heart

rate

is

at

the

desired

level.

'

WORKOUT

GUIDELINES

Each

workout

should

include

three

important

parts:

(1)

a

warm-up,

(2)

training

zone

exercise,

and

(3)

a

cool

-down.

Warming

up

Warming

up

prepares

the

body

for

exercise

by

increasing

circulation,

delivering

more

oxygen

to

the

muscles,

and

raising

the

body

temperature.

Begin

each

workout

with

5

to

10

minutes

of

stretching

and

fight

exercise

to

warm

up.

NordicTrack Ellipse 910 Elliptical English Manual - Page 12

Conditioning, Guidelines

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