Weslo Cadence 10.0s Treadmill English Manual - Page 12

CONDITIONING

GUIDELINES

The

following

guidelines

will

help

you

to

plan

your

exercise

program.

Remember

that

proper

nutrition

and

adequate

rest

are

essential

for

successful

results.

A

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.

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

according

to

age

and

physical

condition.

Age

Training

Zone

Unconditioned

(Beats/Min.)

Conditioned

(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

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,

your

heart

rate

can

be

increased

gradually

until

it

is

near

the

mid-

dle

of

your

training

zone

as

you

exercise.

To

measure

your

heart

rate,

stop

exercising

and

place

two

fingers

on

your

wrist

as

shown

below.

Take

a

six

-second

heartbeat

count,

and

multiply the

result

by

10

to

find

your

heart

rate.

For

example,

if

your

six

-second

heartbeat

count

is

14,

your

heart

rate

is

140

beats

per

minute.

(A

six

-second

count

is

used

because

your

heart

rate

will

drop

rapidly

when

you

stop

exercising.)

Adjust

the

intensity

of

your

exercise

until

your

heart

rate

is

at

the

proper

level.

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.

Warming

up

prepares

the

body

for

exercise

by

increasing

circulation,

delivering

more

oxygen

to

the

muscles

and

raising

the

body

temperature.

Begin

each

workout

with

5

to

10

minutes

of

stretching

and

light

exercise

to

warm

up.

Next,

increase

the

intensity

of

your

exercise

to

raise

your

heart

rate

to

your

training

zone

for

20

to

30

min-

utes.

Breathe

regularly

and

deeply

as

you

exercise

—

never

hold

your

breath.

Finish

each

workout

with

5

to

10

minutes

of

stretching

to

cool

down.

Stretching

after

exercise

is

very

effec-

tive

for

increasing

flexibility.

To

maintain

or

improve

your

condition,

complete

three

workouts

each

week,

with

at

least

one

day

of

rest

between

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.

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Weslo Cadence 10.0s Treadmill English Manual - Page 12

Beats/Min.

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