ProForm R950 Space Saver English Manual - Page 9

Conditioning Guidelines

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CONDITIONING GUIDELINES The following general 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 persons over the age of 35 or persons with pre-existing health problems. your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust your pace until your heart rate is near the lowest number in your training zone as you exercise. It may also be helpful to set the collar at the front of the resistance cylinder to level 1, 2, 3, or 4. For maximum fat burning, adjust your pace until your heart rate is near the middle number in your training zone as you exercise. Aerobic Exercise EXERCISE INTENSITY Whether your goal is to burn fat or 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, maximum fat burning, and cardiovascular (aerobic) exercise. If your goal is to strengthen your cardiovascular system, your exercise must be Òaerobic.Ó 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 your pace until your heart rate is near the highest number in your training zone. It may also be helpful to set the collar at the front of the resistance cylinder to level 5, 6, 7, or 8. Strength Training To strengthen and tone your muscles, you must exercise your muscles at a moderate to high percentage of their capacity. Set the collar at the front of the resistance cylinder to level 9, 10, 11, or 12. HOW TO MEASURE YOUR HEART RATE To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, look above your age and find the three numbers in light grey boxes. The three numbers are your Òtraining zone.Ó The lowest number To measure your heart rate, first exercise for at least four minutes. Then, stop exercising and place two fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by 10 to find your heart

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CONDITIONING GUIDELINES
The following general guidelines will help you to plan
your exercise program. Remember that proper nutri-
tion and adequate rest are essential for successful
results.
EXERCISE INTENSITY
Whether your goal is to burn fat or 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 recom-
mended heart rates for fat burning, maximum fat burn-
ing, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, look above your age and
find the three numbers in light grey boxes. The three
numbers are your ²training zone.± The lowest number
is the recommended heart rate for fat burning; the
your body begin to use stored
fat
calories for energy. If
your goal is to burn fat, adjust your pace until your
heart rate is near the lowest number in your training
zone as you exercise. It may also be helpful to set the
collar at the front of the resistance cylinder to level 1,
2, 3, or 4.
For maximum fat burning, adjust your pace until your
heart rate is near the middle number in your training
zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be ²aerobic.± 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 your pace until your heart rate is near the high-
est number in your training zone. It may also be help-
ful to set the collar at the front of the resistance cylin-
der to level 5, 6, 7, or 8.
Strength Training
To strengthen and tone your muscles, you must exer-
cise your muscles at a moderate to high percentage of
their capacity. Set the collar at the front of the resis-
tance cylinder to level 9, 10, 11, or 12.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, first exercise for at least
four minutes. Then, stop exercising and place two fin-
gers on your
wrist as
shown. Take a
six-second
heartbeat
count, and
multiply the
result by 10 to
find your heart
rate For
WARNING: Before beginning this or any exer-
cise program, consult your physician. This is
especially important for persons over the age
of 35 or persons with pre-existing health
problems.