ProForm 975s Bike User Manual - Page 13

CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results. 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. WHY EXERCISE? Exercise has proven essential for good health and general well-being. Regular participation in a wellrounded exercise program results in a stronger and more efficient heart, improved respiratory function, increased stamina and endurance, better weight management and body fat control, increased ability to deal with stress, and greater self-esteem and confidence. EXERCISE INTENSITY To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity level can be found by using your 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 known as your training zone. You can find your training zone in the table below. Training zones are listed according to age and physical condition. AGE 20 25 30 35 40 45 50 55 60 65 70 75 80 85 TRAINING ZONE (BEATS/MIN.) UNCONDITIONED CONDITIONED 138Ð167 136Ð166 135Ð164 134Ð162 132Ð161 131Ð159 129Ð156 127Ð155 126Ð153 125Ð151 123Ð150 122Ð147 120Ð146 118Ð144 133Ð162 132Ð160 130Ð158 129Ð156 127Ð155 125Ð153 124Ð150 122Ð149 121Ð147 119Ð145 118Ð144 117Ð142 115Ð140 114Ð139 During the first few months of your exercise program, keep your heart rate near the low end of your training zone as you exercise. After a few months of regular exercise, your heart rate can be increased gradually until it is near the middle of your training zone as you exercise. To measure your heart rate, use the pulse sensor in the handlebar. You can also measure your pulse by placing two fingers on your wrist. Stop exercising and take a six-second heartbeat count. Multiply the result by ten to find your heart rate. (A sixsecond count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise. WORKOUT GUIDELINES A well-rounded workout includes the following three phases: A warm-up phase, lasting 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhythmic stretches. This will increase the body temperature, heart rate, and circulation in preparation for strenuous exercise. A cardiovascular phase, including 20 to 30 minutes of exercising with your heart rate in your training zone. A cool-down phase, consisting of 5 to 10 minutes of stretching. Thorough stretching offsets muscle contractions and other problems caused when you stop exercising suddenly. Stretching for increased flexibility is often most effective during this phase. This phase should leave you relaxed and comfortably tired. To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Find the best time of day for your workouts, and then stick with it. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life. 13