Weslo Cadence 835 English Manual - Page 12

CONDITIONING GUIDELINES nn v el over re'ev fl 000$00tOr !nu u acu fl M MOO iyemen The following guidelines will help you to plan your exercise program. Remember-these are general guidelines. For more detailed information about exercise, obtain a reputable book or consult your physician. EXERCISE INTENSITY Whether you want to bum fat, strengthen your cardiovascular system, or increase your athletic performance, you can tailor your exercise to your specific goals. The key to achieving the desired results is to exercise with the proper intensity. Burning Fat To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, set the speed control on the console to FAT BURN to help you to maintain the proper intensity level. (See page 8.) Aerobic Exercise Training Zone Unconditioned Age (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 exercise. After a few months of regular exercise, your pulse can be gradually increased until it is near the middle of your training zone as you exercise. You can measure your pulse using the pulse sensor. Exercise for about four minutes, and then measure your pulse immediately. If your pulse is too high, decrease the intensity of your exercise. If your pulse is too low, increase the intensity of your exercise. Performance Training If your goal is high performance athletic conditioning, set the speed control on the console to PERFORMANCE to help you to maintain the proper intensity level. (See page 8.) If your goal is to strengthen your cardiovascular system, your exercise must be "aerobic." Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. The proper intensity level for aerobic exercise can be found by using your pulse as a guide. As you exercise, your pulse should be kept at a level between 70% and 85% of your maximum possible heart rate. This is known as your training zone. You can find your training zone in the table at the top of this page. Training zones are listed according to age and physical condition. During the first few months of your exercise program, keep your 12 pulse near the low end of your training zone as you WORKOUT GUIDELINES When exercising, wear appropriate attire. Do not wear clothing that could become caught in the treadmill. Always wear athletic shoes for foot protection. Each workout should include three basic parts: (1) a warm-up, (2) training zone exercise, and (3) a cool-down. Warming Up 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 (see SUGGESTED STRETCHES on page 13).