Weslo Cadence 920 English Manual - Page 14

CONDITIONING GUIDELINES G RKI . .R. Belqm-660)11.919; exercise progreirhi:40h physician ISAe'es : a t fc 9. 1mi 44 uuith,preexisting health :pro Training Zone (Beats/Min.) Age Unconditioned Conditioned 20 138-167 133-162 25 136-166 132-160 The pulse snsdr is not a medtcl e. Various factors, gy . - aff60 ing sensorIs :6= e e Bart rate 30 135-164 35 134-162 40 132-161 45 131-159 130-158 129-156 127-155 125-153 50 The following guidelines will help you to plan your ex- 55 ercise program. Remember-these are general guide- lines. For more detailed information about exercise, 60 obtain a reputable book or consult your physician. 65 129-156 127-155 126-153 125-151 124-150 122-149 121-147 119-145 EXERCISE INTENSITY Whether you want to burn 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 bum fat, turn the speed control on the console to FAT BURN to help you maintain the proper intensity level. (See pages 8 and 9.) 70 123-150 75 122-147 80 120-146 85 118-144 118-144 117-142 115-140 114-139 keep your pulse near the low end of your training zone as you 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 at least four minutes, and then measure your pulse immediately. If your pulse is too high or too low, adjust the intensity of your exercise. It may also be helpful to turn the speed control on the console to AEROBIC to help you maintain the proper intensity level. (See pages 8 and 9.) Performance Training Aerobic Exercise If your goal is high performance athletic conditioning, 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 turn the speed control on the console to PERFORMANCE to help you maintain the proper intensity level. (See pages 8 and 9.) prolonged periods of time. This increases the demand WORKOUT GUIDELINES 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 Each workout should include three parts: (1) a warmup, (2) training zone exercise, and (3) a cool-down. be kept at a level between 70% and 85% of your maxi- Warm-up mum possible heart rate. This is known as your train- ing zone. You can find your training zone in the table Warming up prepares the body for exercise by increas- at the top of this page. Training zones are listed ac- ing circulation, delivering more oxygen to the muscles cording to age and physical condition. and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to 14 During the first few months of your exercise program, warm up (see SUGGESTED STRETCHES on page 15).