Weslo Cadence 4250 English Manual - Page 12
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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 find 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 appropriate for you. UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/PAIN) 20 138-167 25 136-166 30 135-164 35 34-162 40 132-161 45 131-159 50 129-156 133-162 132-160 130-158 129-156 127;155 125-153 124-150 UNCONDITIONED . CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/PAIN) 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, 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. You can measure your heart rate and find the proper level of exercise intensity using the electronic monitor (see the Electronic Monitor Operation Guide). Set the monitor for 4.minutes, and exercise at a comfortable pace until the 4 minutes elapse. Measure your heart rate immediately using the Pulse function. If your heart rate is below your training zone, increase your levelof exertion. If your heart rate is too high, reduce your level of exertion. WORKOUT PATTERN Every workout should consist of 5 important parts: 1. Resting, 2. Warming up, 3. Training zone exercise, 4. Cooling down, 5. Resting. Warming up should be a part of every workout, preparing the body for exercise by increasing circulation, delivering more oxygen to the muscles, and raising body temperature. 5-10 minutes of stretching will provide a good warm-up. After warming up, begin exercising with low intensity. After a few minutes, increase the intensity of your exercise to raise your heart rate to your training zone for a period of 20-30 minutes. To aid circulation, and help prevent soreness, finish your workout with 5-10 minutes of stretching or light exercise. EXERCISE FREQUENCY To maintain or,intwprove 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, 12 the number of workouts can be increased to 4-5 per week. The key to a successful program is CONSISTENCY.