ProForm 585tl English Manual - Page 14

CONDITIONING GUIDELINES RNING: Before beginning wOrartiyexerc!s.eprogr44i Orie(ikYo: pre-existlnq health.problems. • [Ise smeoonrsso, r is ~ .0 is intended ertniti: ng,hesrtrate re eterc• ise.„ 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 Whether your goal is to bum 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. 20 30 40 50 60 70 80 AGE 165 155 145 138 145 140 125 120 13° 115 125 11318° 110 105 125 110 105 AEROBIC MAX. FAT b.p.m. 95 90 FAABURN HEART RATE TRAINING ZONES accessible carbohydrate calories for energy. Only after 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. It may also be helpful to set the speed control on the console to FAT BURN to help you maintain the proper intensity level. (See page 9.) 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 higher number in your training zone. It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level. (See page 9.) High Performance Athletic Conditioning If your goal is high performance athletic conditioning, set the speed control on the console to PERFORMANCE to help you maintain the proper intensity level. (See page 9.) Note: During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone. To measure your heart rate during exercise, use the pulse sensor on the console. (See page 9.) If your heart rate is too high or too low, adjust the speed or incline of the treadmill as needed. WORKOUT GUIDELINES Each workout should include the following three parts: A Warm-up To find the proper heart rate for you, first find your age Start each workout with 5 to 10 minutes of stretching at the top of the chart (ages are rounded off to the and light exercise. A proper warm-up increases your nearest ten years). Next, find the three numbers below body temperature, heart rate, and circulation in prepa- your age. The three numbers are your "training zone." ration for strenuous exercise. The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended Training Zone Exercise heart rate for aerobic exercise. After warming up, increase the intensity of your exer- Fat Burning cise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exer- To burn fat effectively, you must exercise at a relatively cise program, do not keep your heart rate in your train- low intensity level for a sustained period of time. During ing zone for longer than 20 minutes.) Breathe regularly 14 the first few minutes of exercise, your body uses easily and deeply as you exercise-never hold your breath.