ProForm Fitness Gym E16 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 pre-existing 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. 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 the lower 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. WORKOUT GUIDELINES EXERCISE INTENSITY 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. 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 exer- cise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exer- cise program, do not keep your heart rate in your train- To find the proper heart rate for you, first find your age ing zone for longer than 20 minutes.) Breathe regularly at the top of the chart (ages are rounded off to the and deeply as you exercise-never hold your breath. nearest ten years). Next, find the two numbers below your age. The two numbers are your "training zone." A Cool-down The lower number is the recommended heart rate for fat burning; the higher number is the recommended heart rate for aerobic exercise. Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help to prevent post-exercise problems. To measure your heart rate, use the pulse sensor on the console. If your heart rate is too fast or too slow, Exercise Frequency adjust the speed or the incline of the treadmill. To maintain or improve your condition, complete three Fat Burning workouts each week, with at least one day of rest between workouts. After a few months, you may com- To burn fat effectively, you must exercise at a relatively plete up to five workouts each week if desired. low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after The key to success is to make exercise a regular and enjoyable part of your everyday life. 14