Weslo Cadence 4.0 Treadmill Owners Manual - Page 8
Conditioning, Guidelines
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STORAGE Always unplug the Power Cord when the treadmill is not in use. To convert the treadmill to the storage position, loosen the Lock Knob and carefully lower the Handrail Upright onto the treadmill. Always remove the batteries from the Electronic Monitor when storing the treadmill for extended periods of time. CONDITIONING GUIDELINES The following guidelines will help you to plan and regulate your personal fitness program. However, before beginning this or any exercise program, consult your physician. Remember that adequate rest and good nutrition are also essential to the success of any fitness program. EXERCISE INTENSITY To maximize health 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 given for both conditioned and unconditioned persons. Use the column that is appropriate for you. AGE UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE (BEATS/MIN) . (BEATS/MIN) AGE UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE (BEATS/MIN) (BEATS/MIN) 20 138-167 25 136-166 30 _ 135-164 35 134-162 40 132-161 45 131-159 50 129-156 133-162 132-160 130-158 129-156 127-155 125-153 124-150 55 127-155 60 126-153 65 125-151 70 123-150 75 122-147 80 120-146 85 118-144 122-149 121-147 119-145 118-144 117-142 115-140 114-139 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 you reach the high end of your Training Zone.. M your condition improves, a greater workload will be re- 8 quired in order to raise your heart rate to your Training Zone.