ProForm 515 Uk Manual - Page 14

CONDITIONING GUIDELINES 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 preexisting health problems. The pulse sensor is not a medical device. Various factors, including your movement, may affect the accuracy of heart rate readings. The sensor is intended only as an exercise aid in determining heart rate trends in general. The following guidelines will help you to plan your exercise program. Remember-these are general guidelines only. For more detailed exercise information, obtain a reputable book or consult your physician. EXERCISE INTENSITY the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the treadmill until your heart rate is near one of the lower two numbers in your training zone. For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone. Aerobic Exercise If your goal is to strengthen your cardiovascular system, 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 speed and incline of the treadmill until your heart rate is near the highest number in your training zone. Whether your goal is to burn fat or to 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. The chart below shows recommended heart rates for fat burning and aerobic exercise. WORKOUT GUIDELINES A well-rounded workout includes the following three important parts: A Warm-up-Start each workout with 5 to 10 minutes of stretching and light exercise (see SUGGESTED STRETCHES on page 15). A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Training Zone Exercise-After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise-never hold your breath. To find the proper heart rate for you, first find your age A Cool-down-Finish each workout with 5 to 10 min- on the left side of the chart (ages are rounded off to the utes of stretching to cool down. This will increase the nearest ten years). Next, find the three numbers to the flexibility of your muscles and will help to prevent post- right of your age. The three numbers are your "training exercise problems. zone." The lower two numbers are recommended heart rates for fat burning; the higher number is the recom- EXERCISE FREQUENCY mended heart rate for aerobic exercise. To maintain or improve your condition, complete three Fat Burning workouts each week, with at least one day of rest be- tween workouts. After a few months, you may complete To burn fat effectively, you must exercise at a relatively up to five workouts each week if desired. The key to low intensity level for a sustained period of time. During success is to make exercise a regular and enjoyable the first few minutes of exercise, your body uses easily part of your everyday life. 14 accessible carbohydrate calories for energy. Only after