Weslo Cadence 5.2 W/pulse English Manual - Page 9

AGE

UNCONDITIONED

TRAINING

ZONE

(BEATS/MIN)

CONDITIONED

TRAINING

ZONE

(BEATS/MIN)

20

138-167

133-162

25

136-166

132-160

30

135-164

130-158

35

134162

129-156

40

132-161

-

127-155

45

131-159

125-153

50

129-156

124-150

AGE

UNCONDITIONED

TRAINING

ZONE

(BEATS/MIN)

CONDITIONED

TRAINING

ZONE

(BEATS/MIN)

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

You

can

measure

your

heart

rate

and

find

the

proper

level

of

exercise

intensity

using

the

treadmill

electronic

console

(see

ELECTRONIC

CONSOLE

OPERATION).

First,

set

the

TIME

SET

function

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

the

speed

or

incline

of

the

treadmill.

If

your

heart

rate

is

too

high,

reduce

the

speed

or

incline.

r

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

un-

til

you

reach

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.

-EXERCIpE

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

oxy-

geh

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

light

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

sevelal,

months

of

exercise

the

number

of

workouts

can

be

increased

tO.4-5

times

per

:

week.

The

key,

to

a

successful

prOgrarifis

REGULAR

EXERCISE.

9

Weslo Cadence 5.2 W/pulse English Manual - Page 9

Exercipe, Pattern, Exercise, Frequency, Number

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