ProForm C90 English Manual - Page 8

Conditioning, Guidelines

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CONDITIONING GUIDELINES The following guidelines will help you to plan and regulate your personal fitness program. Remember that adequate rest and good nutrition are also essential to the success of any fitness program. For more complete and detailed information consult your physician or obtain a book at your library. EXERCISE INTENSITY To maximize health benefits from exercising, your level of exertion must exceed mild demands while falling short of causing breathlessness and fatigue. The proper level of exertion can be determined using the heart rate as a guide. For effective aerobic exercise the heart rate must be maintained at a level between 70% and 85% of your maximum heart rate. This is your "Training Zone." You can determine your Training Zone by consulting the table below. Training Zones are given for both conditioned and unconditioned persons. Use the column that is appropriate for you. MALE AGE 20 25 30 35 40 45 50 55 60 65 70 75 80 85 FEMALE UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE (BEATS/MIN) (BEATS/MIN) AGE UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZO10- (BEATS/MIN) (BEATS/MIN, 138-160 136-158 133-156 130-154 127-151 124-148 121-145 118-143 115-141 112-138 109-135 107-133 105-130 100-127 133-162 132-160 130-158 129-156 127-155 125-153 124-150 122-149 121-147 119-145 118-144 117-142 115-135 110-130 20 134-158 25 132-156 30 130-154 35 128-152 40 126-148 45 123-146 50 120-143 55 117-140 60 114-137 65 113-134 70 110-130 75 105-127 80 100-122 85 95-106 138-168 136-165 134-161 130-158 127-155 124-152 122-149 120-146 118-142 115-139 112-137 110-135 107-132 100-128 You can measure your heart rate using the PULSE function of the C90 computer. (See the COM PUTER OPERATION section of this manual.) Vary your pedaling speed and the pedal resistance 8 to keep your heart rate in your Training Zone.

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CONDITIONING
GUIDELINES
The
following
guidelines
will
help
you
to
plan
and
regulate
your
personal
fitness
program.
Remember
that
adequate
rest
and
good
nutrition
are
also
essential
to
the
success
of
any
fitness
program.
For
more
complete
and
detailed
information
consult
your
physician
or
obtain
a
book
at
your
library.
EXERCISE
INTENSITY
To
maximize
health
benefits
from
exercising,
your
level
of
exertion
must
exceed
mild
demands
while
falling
short
of
causing
breathlessness
and
fatigue.
The
proper
level
of
exertion
can
be
determined
using
the
heart
rate
as
a
guide.
For
effective
aerobic
exercise
the
heart
rate
must
be
maintained
at
a
level
between
70%
and
85%
of
your
maximum
heart
rate.
This
is
your
"Training
Zone."
You
can
determine
your
Training
Zone
by
consulting
the
table
below.
Training
Zones
are
given
for
both
conditioned
and
unconditioned
persons.
Use
the
column
that
is
appropriate
for
you.
MALE
AGE
UNCONDITIONED
TRAINING
ZONE
(BEATS/MIN)
CONDITIONED
TRAINING
ZONE
(BEATS/MIN)
20
138-160
133-162
25
136-158
132-160
30
133-156
130-158
35
130-154
129-156
40
127-151
127-155
45
124-148
125-153
50
121-145
124-150
55
118-143
122-149
60
115-141
121-147
65
112-138
119-145
70
109-135
118-144
75
107-133
117-142
80
105-130
115-135
85
100-127
110-130
FEMALE
AGE
UNCONDITIONED
TRAINING
ZONE
(BEATS/MIN)
CONDITIONED
TRAINING
ZO1
0-
(BEATS/MIN,
20
134-158
138-168
25
132-156
136-165
30
130-154
134-161
35
128-152
130-158
40
126-148
127-155
45
123-146
124-152
50
120-143
122-149
55
117-140
120-146
60
114-137
118-142
65
113-134
115-139
70
110-130
112-137
75
105-127
110-135
80
100-122
107-132
85
95-106
100-128
You
can
measure
your
heart
rate
using
the
PULSE
function
of
the
C90
computer.
(See
the
COM
PUTER
OPERATION
section
of
this
manual.)
Vary
your
pedaling
speed
and
the
pedal
resistance
8
to
keep
your
heart
rate
in
your
Training
Zone.