Weider 7000 Crosstrainer English Manual - Page 27

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.

BEFORE

BEGINNING

THIS

OR

ANY

EXERCISE

PROGRAM,

CONSULT

YOUR

PHYSICIAN!

EXERCISE

INTENSITY

To

maximize

the

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

listed

for

both

conditioned

and

unconditioned

persons

according

to

age.

Use

the

column

that

is

appropriate

for

you.

AGE

UNCONDITIONED

TRAINING

ZONE

(BEATS/MIN)

CONDITIONED

TRAINING

ZONE

(BEATS/MIN)

20

138-167

133-162

25

136-166

132-160

30

135-164

130-158

35

134-162

129-156

40

132-161

127-155

45

131-159

125-153

50

129-156

124-150

AGE

UNCONDITIONED

TRAINING

ZONE

(BEATS/MIN)

CONDITIONED

TRAINING

ZONE

(BEATS/MIN)

55

127-155

122-149

60

126-153

121-147

65

`125-151

119-145

70

123-150

118-144

75

122-147

117-142

80

120-146

115-140

85

118-144

114-139

During

the

first

few

weeks

of

your

exercise

program,

you

should

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

reaches

the

high

end

of

your

Training

Zone.

As

your

condition

improves,

a

greater

worldoad

will

be

required

in

order

to

raise

your

heart

rate

to

your

Training

Zone.

The

easiest

way

to

measure

your

heart

rate

is

to

stop

exercising

and

place

two

fi

ngers

on

your

wrist

where

you

feel

a

pulse.

Carefully

take

a

six

-second

heart

beat

count.

(A

six

-second

count

is

used

because

your

heart

rate

will

drop

rapidly

after

you

stop

exercising.)

Add

a

0

to

the

result

to

fi

nd

your

heart

rate.

Compare

your

heart

rate

to

your

Training

Zone.

If

your

heart

rate

is

too

low,

increase

your

level

of

exertion.

If

your

heart

rate

is

too

high,

decrease

your

level

of

exertion.

WORKOUT

PATTERN

Each

workout

should

consist

of

5

basic

parts:

1.

AT

REST,

2.

WARMING

-UP,

3.

TRAINING

ZONE

EXERCISE,

4.COOLING-DOWN,

5.

AT

REST.

Warming

up

is

an

important

part

of

every

workout.

Warming

up

prepares

the

body

for

more

strenuous

exercise

by

increasing

circulation,

delivering

more

oxygen

to

the

muscles,

and

raising

the

body

temperature.

This

can

be

done

by

stretching

for

5-10

minutes

prior

to

exercising.

After

warming

up,

begin

exercising

at

a

low

intensity

level

for

a

few

minutes.

Then

increase

the

intensity

to

raise

your

heart

rate

to

your

Training

Zone

for

a

period

of

20-30

minutes.

Cooling

down

after

vigorous

exercise

is

important

in

aiding

circulation

and

preventing

soreness.

5-10

minutes

of

stretching

or

light

exercise

will

allow

the

body

to

cool

down.

Weider 7000 Crosstrainer English Manual - Page 27

Conditioning, Guidelines

Page 27 highlights