Weslo Cadance Sr12 English Manual - Page 14

Conditioning, Guidelines

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CONDITIONING GUIDELINES beginning *oroliexpr,p1 1? Praemf7p9911,91..f0nr dlviduals *io.§0•0f:,*5:tWiod u'al with pre-existin oaitworobtettit e pulse trious eeheetis 10q100 0noOt 4Aymoeudricmaloveevment;, 0 accuracy tlearti:tatkr00. n ie sensor.is intendedolv asanexercise 0 1,01 00t.t(0•.•1••k••t-e•.:eti The following guidelines will help you to plan your exercise program. Remember-these are general guidelines. For more detailed information about exercise, obtain a reputable book or consult your physician. During the first few months of your exercise program, keep your heart rate near the low end of your training zone as you exercise. After a few months of regular exercise, your heart rate can be increased until it is near the middle of your training zone as you exercise. You can measure your heart rate using the pulse mode of the console. Exercise for at least four minutes, and then measure your heart rate immediately. If your heart rate is too high, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise. WORKOUT GUIDELINES Each workout should consist of three basic parts: a warm-up, 20 to 30 minutes of training zone exercise, and a cool-down. EXERCISE INTENSITY Warm-up To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is known as your training zone. You can find your training zone in the table below. Training zones are listed according to age and physical condition. Training Zone (Beats/Min.) Age Unconditioned Conditioned 20 138-167 133-162 Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. (See SUGGESTED STRETCHES on page 15.) Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body temperature. Training Zone Exercise After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise-never hold your breath. 25 30 35 40 45 50 55 60 65 70 75 80 14 85 136-166 135-164 134-162 132-161 131-159 129-156 127-155 126-153 125-151 123-150 122-147 120-146 118-144 132-160 130-158 129-156 127-155 125-153 124-150 122-149 121-147 119-145 118-144 117-142 115-140 114-139 Cool-down 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. Exercise Frequency To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

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CONDITIONING
GUIDELINES
14
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ercise
0
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••••••-•.:
The
following
guidelines
will
help
you
to
plan
your
ex-
ercise
program.
Remember
—these
are
general
guide-
lines.
For
more
detailed
information
about
exercise,
obtain
a
reputable
book
or
consult
your
physician.
EXERCISE
INTENSITY
To
maximize
the
benefits
of
exercising,
it
is
important
to
exercise
with
the
proper
intensity.
The
proper
inten-
sity
level
can
be
found
by
using
your
heart
rate
as
a
guide.
For
effective
aerobic
exercise,
your
heart
rate
should
be
maintained
at
a
level
between
70%
and
85%
of
your
maximum
heart
rate
as
you
exercise.
This
is
known
as
your
training
zone.
You
can
find
your
training
zone
in
the
table
below.
Training
zones
are
listed
ac-
cording
to
age
and
physical
condition.
Age
Training
Zone
(Beats/Min.)
Unconditioned
Conditioned
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
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
months
of
your
exercise
program,
keep
your
heart
rate
near
the
low
end
of
your
training
zone
as
you
exercise.
After
a
few
months
of
regular
exercise,
your
heart
rate
can
be
increased
until
it
is
near
the
middle
of
your
training
zone
as
you
exercise.
You
can
measure
your
heart
rate
using
the
pulse
mode
of
the
console.
Exercise
for
at
least
four
minutes,
and
then
measure
your
heart
rate
immedi-
ately.
If
your
heart
rate
is
too
high,
decrease
the
inten-
sity
of
your
exercise.
If
your
heart
rate
is
too
low,
increase
the
intensity
of
your
exercise.
WORKOUT
GUIDELINES
Each
workout
should
consist
of
three
basic
parts:
a
warm-up,
20
to
30
minutes
of
training
zone
exercise,
and
a
cool
-down.
Warm-up
Begin
each
workout
with
5
to
10
minutes
of
stretching
and
light
exercise
to
warm
up.
(See
SUGGESTED
STRETCHES
on
page
15.)
Warming
up
prepares
the
body
for
exercise
by
increasing
circulation,
delivering
more
oxygen
to
the
muscles,
and
raising
the
body
tem-
perature.
Training
Zone
Exercise
After
warming
up,
increase
the
intensity
of
your
exer-
cise
until
your
pulse
is
in
your
training
zone
for
20
to
60
minutes.
(During
the
first
few
weeks
of
your
exer-
cise
program,
do
not
keep
your
pulse
in
your
training
zone
for
longer
than
20
minutes.)
Breathe
regularly
and
deeply
as
you
exercise
—never
hold
your
breath.
Cool
-down
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.
Exercise
Frequency
To
maintain
or
improve
your
condition,
plan
three
workouts
each
week,
with
at
least
one
day
of
rest
be-
tween
workouts.
After
a
few
months
of
regular
exer-
cise,
you
may
complete
up
to
five
workouts
each
week,
if
desired.
The
key
to
success
is
to
make
exercise
a
regular
and
enjoyable
part
of
your
everyday
life.