ProForm 8.0 Txp English Manual - Page 13
Conditioning, Guidelines
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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 TRAININGZONE ' TRAINING ZONE (BEATS/MIN) (BEATS/MIN) 138-167 136-166 .135-164 134-162 132-161 131-159 129-156 133-162 132-160 130-158 129-156 127-155 125-153 124-150 AGE 55 60 65 70 75 80 85 UNCONDITIONED CONDITfIaONEDE TRAIti C TRA (BEATS/MIN) (BEATS/MIN) • 127-155 126-153 125-151 123-150 122-147 120-146 118-144 122-149 121-147 119-145 118-144 117-142 115-140 114-139 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 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