Weider E5100 B Owners Manual - Page 15
Conditioning, Guidelines
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CONDITIONING GUIDELINES 14 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 appropfiate for you. AGE 20 25 30 35 40 45 50 UNCONDITIONED TRAINING ZONE (BEATS/MIN) 138-167 136-166 135-164 134-162 132-161 131-159 129-156 CONDITIONED TRAINING ZONE (BEATS/MIN) 133-162 132-160 130-158 129-156 127-155 125-153 124-150 AGE 55 60 65 70 75 80 85 UNCONDITIONED TRAINING ZONE (BEATS/MIN) 127-155 126-153 125-151 123-150 122-147 120-146 118-144 CONDITIONED TRAINING ZONE (BEATS/MIN) 122-149 121-147 119-145 118-144 117-142 115-140 114-139 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 workload 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 fingers 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 find 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.