Weslo Cadence Lx15 English Manual - Page 14

CONDITIONING

GUIDELINES

Fat

Burning

14

ARNING:

Before

beginnin

g

thisor

any

exercise

program,

consult

your

physician

,

:,This

important

for

in-

divid4pla

overt

6eaga

individuals

with

pre-existing

health

,

problems.

The

pulse

sensor

is

not

a

medical

device.

arious

factors,

includingryour

movement,

•

.4-

may

affect

the

accuracy

of

heart

rate

readings.

The

sensor

is

intended

only;

as

an

exercise

aid

in

determining

heart

rate

trends

in

general.

The

following

guidelines

will

help

you

to

plan

your

exer-

cise

program.

Remember

—these are

general

guide-

lines

only.

For

more

detailed

exercise

information,

ob-

tain

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.

BPM

HEART

RATE

TRAINING

ZONES

•

0

125

EJ

0

c0

ate.

:Aljeggri

FaByrn

120

us

12

7-

1

EDOE=1

=EDO=

•

=ED=

OC:I=

Age

20

30

40

50

60

70

90

80

To

find

the

proper

heart

rate

for

you,

first

find

your

age

at

the

bottom

of

the

chart

(ages

are

rounded

off

to

the

nearest

ten

years).

Next,

find

the

three

numbers

above

your

age.

The

three

numbers

are

your

"training

zone."

The

lower

two

numbers

are

recommended

heart

rates

for

fat

burning;

the

higher

number

is

the

recommended

heart

rate

for

aerobic

exercise.

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

in-

cline

of

the

treadmill

as

needed.

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

one

of

the

lower

two

numbers

in

your

train-

ing

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

sys-

tem,

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

mu`tcles,

and

on

the

lungs

to

oxygenate

the

blood.

For

aerobic

exercise,

ad-

just

the

speed

and

incline

of

the

treadmill

until

your

heart

rate

is

near

the

higher

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

PERFOR-

MANCE

to

help

you

maintain

the

proper

intensity

level.

(See

page

9.)

Note:

During

the

first

few

weeks

of

your

exercise

program,

keep

your

heart

rate

near

the

low

end

of

your

training

zone.

WORKOUT

GUIDELINES

Each

workout

should

include

the

following

three

parts:

A

Warm-up

Start

each

workout

with

5

to

10

minutes

of

stretching

and

light

exercise.

A

proper

warm-up

increases

your

body

temperature,

heart

rate,

and

circulation

in

prepa-

ration

for

strenuous

exercise.

Training

Zone

Exercise

After

warming

up,

increase

the

intensity

of

your

exer-

cise

until

your

heart

rate

is

in

your

training

zone

for

20

to

60

minutes.

(During

the

first

few

weeks

of

your

exer-

cise

program,

do

not

keep

your

heart

rate

in

your

train-

ing

zone

for

longer

than

20

minutes.)

Breathe

regularly

and

deeply

as

you

exercise

—never

hold

your

breath.

Weslo Cadence Lx15 English Manual - Page 14

Arning

Page 14 highlights