Weslo Cadence Ct10 English Manual - Page 14

CONDITIONING GUIDELINES ARNIS„:„.. notoofie Inn p*prany 0001g*Itiograpvogo)0Y .0.1*.01000110**001*OM.: it nt To!. 0,:0:0'tiViAiattkof.-05::0t tv h e...!.i0p1u1lse•.• Variouslifiitto #10. ":: i•.s.„•n„....o.•••t ea device. n0l0din- your movem O. Fa o ,:fef.o!iioa. endedO ra S; The following guidelines will help you to plan your exercise program. Remember-these are general guidelines only. For more detailed exercise information, obtain a reputable book or consult your physician. EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recommended heart rates for fat burning and aerobic exercise. (This chart is also found on the console.) HEART RATE TRAINING ZONES r IP AGE 20 30 40 50 60 70 80 MIN BPM MAX BPM J To find the proper heart rate for you, first find your age on the left side of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers to the right of your age. The three numbers are your "training zone." The first two numbers are recommended heart rates for fat burning; the top number is the recommended heart rate for aerobic exercise. 14 To measure your heart rate during exercise, use the pulse sensor on the console. (See page 9.) If your heart rate is too high or too low, adjust the speed or incline of the treadmill until your heart rate is at the proper level. Fat Burning 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 does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the treadmill until your heart rate is near the first or second number in your training zone. It may also be helpful to set the speed control on the console to FAT BURN to help you maintain the proper intensity level. (See page 9.) Aerobic Exercise 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. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the last number in your training zone. It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level. (See page 9.) High Performance Athletic Conditioning If your goal is high performance athletic conditioning, set the speed control on the console to PERFORMANCE to help you maintain the proper intensity level. (See page 9.) Note: During the first few weeks bf your exercise program, keep your heart rate near the low end of your training zone. WORKOUT GUIDELINES A well-rounded workout includes three phases: Warm-up Start each workout by warming up for 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhythmic stretches to increase the body temperature, heart rate, and circulation in preparation for strenuous exercise. Stretching also guards against muscle, tendon and ligament sprains.