Weslo Cadence 4.0 Treadmill Owners Manual - Page 9

Exercise, Pattern, Frequency

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You can measure your heart rate and find the proper level of exercise Intensity using the electronic monitor (see the ELECTRONIC MONITOR OPERATION GUIDE). First, ad the monitor for 4 minutes. Press the "START/STOP" key and exercise at a comfortable pace until the 4 minutes elapse. Immediately measure your heart rate using the PULSE function. If your heart rate is below your Training ) Zone increase your level of exertion. If your heart rate is too high, reduce your level of exertion. EXERCISE PATTERN Each workout should consist of a basic 5-step pattern. 1. At rest 2. Warm-up 3. Training Zone exercise 4. Cool-down 5. At rest Warming up is an important part of your workout and should not be taken lightly. Warming up prepares the body for more strenuous exercise by increasing the circulation, delivering more oxygen to the muscles, and raising the body temperature. This can be done by stretching and light calisthenics for 5-10 minutes prior to exercising. Begin exercising at a light pace 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 right exercise or stretching will allow the body to cool down. EXERCISE FREQUENCY To maintain or improve your condition you must work out 2-3 times per week following the pattern described above. A day of rest between workouts is recommended. After several months of exercise the number of workouts can be increased to 4-5 times per week. The key to a successful program is REGULAR EXERCISE. 9

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You
can
measure
your
heart
rate
and
fi
nd
the
proper
level
of
exercise
Intensity
using
the
electronic
monitor
(see
the
ELECTRONIC
MONITOR
OPERATION
GUIDE).
First,
ad
the
monitor
for
4
minutes.
Press
the
"START/STOP"
key
and
exercise
at
a
comfortable
pace
until
the
4
minutes
elapse.
Im-
mediately
measure
your
heart
rate
using
the
PULSE
function.
If
your
heart
rate
is
below
your
Training
)
Zone
increase
your
level
of
exertion.
If
your
heart
rate
is
too
high,
reduce
your
level
of
exertion.
EXERCISE
PATTERN
Each
workout
should
consist
of
a
basic
5
-step
pattern.
1.
At
rest
2.
Warm-up
3.
Training
Zone
exercise
4.
Cool
-down
5.
At
rest
Warming
up
is
an
important
part
of
your
workout
and
should
not
be
taken
lightly.
Warming
up
prepares
the
body
for
more
strenuous
exercise
by
increasing
the
circulation,
delivering
more
oxygen
to
the
muscles,
and
raising
the
body
temperature.
This
can
be
done
by
stretching
and
light
calisthenics
for
5-10
minutes
prior
to
exercising.
Begin
exercising
at
a
light
pace
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
right
exercise
or
stretching
will
allow
the
body
to
cool
down.
EXERCISE
FREQUENCY
To
maintain
or
improve
your
condition
you
must
work
out
2-3
times
per
week
following
the
pattern
described
above.
A
day
of
rest
between
workouts
is
recommended.
After
several
months
of
exercise
the
number
of
workouts
can
be
increased
to
4-5
times
per
week.
The
key
to
a
successful
program
is
REGULAR
EXERCISE.
••••••••
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