Weslo Expert 350 English Manual - Page 9

Weslo Expert 350 Manual

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During the first few weeks of exercise, keep your heart rate near the low end of your training zone. To measure your heart rate, stop exercising and place two fingers over your wrist as shown. Carefully take a six-second heartbeat count. Multiply the result by 10 to find you heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six-second count is used because your heart rate will drop rapidly after you stop exercising.) Compare youi heart rate to your training zone. If your heart rate is below your training zone, increase the intensity of your exercise. If your heart rate is too high, decrease the intensity. During each workout, exercise with your heart rate in your training zone for about 30 minutes. This can be done in one continuous 30-minute period, or in several shorter periods, such as, three 10-minute periods. Begin and end every workout with 5-10 minutes of stretching or light calisthenics. To maintain or improve your condition, exercise three times per week, with at least one day of rest between workouts. After a few months, the number of workouts can be increased to 4-5 per week. WEIGHT TRAINING This system offers a full selection of weight training exercises. Follow the guidelines,below to outline an exercise program to achieve the specific results you want. Your exercise program should include three, 30-minute workouts each week, with at least one day of rest between workouts. Each workout should include 6-10 different exercises. Select exercises for all major muscle groups, with emphasis on the areas you want to develop most. To give variety and balance to your workouts, vary the exercises from day to day. To increase the size and strength of muscles, the muscles must be worked to capacity. Each exercise should be tailored to the proper intensity level by chanaina the amount of weight used, or the number of "repetitions" and "sets" performed. (A "repetition" is a single exercise movement, such as one sit-up. A "set" is a number of repetitions performed continuously.) Be careful not to overexert yourself. Begin and end every workout with 5-10 minutes of stretching or light calisthenics. Rest for 30 seconds between each set, and 1 minute between each exercise. Concentrate on learning the exercises correctly. Exhale as you exert yourself, and inhale as you relax. Never hold your breath. Schedule your workouts for the time of day when your energy level is highest. Wear clothing that is loose-fitting and allows unrestricted movement. Always wear shoes for foot protection. For added motivation, keep a record of your workouts. List the dates, exercises performed, weight used, and number of repetitions and sets completed. Record key body measurements every 46 weeks. For successful results, proper nutrition and adequate rest are also essential. For more information about exercise and diet, consult with your physician. 9

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During
the
first
few
weeks
of
exercise,
keep
your
heart
rate
near
the
low
end
of
your
training
zone.
To
measure
your
heart
rate,
stop
exercising
and
place
two
fingers
over
your
wrist
as
shown.
Carefully
take
a
six
-second
heartbeat
count.
Multiply
the
result
by
10
to
find
you
heart
rate.
For
example,
if
your
six
-second
heartbeat
count
is
14,
your
heart
rate
is
140
beats
per
minute.
(A
six
-second
count
is
used
because
your
heart
rate
will
drop
rapidly
after
you
stop
exercising.)
Compare
youi
heart
rate
to
your
training
zone.
If
your
heart
rate
is
below
your
training
zone,
increase
the
intensity
of
your
exercise.
If
your
heart
rate
is
too
high,
decrease
the
intensity.
During
each
workout,
exercise
with
your
heart
rate
in
your
training
zone
for
about
30
minutes.
This
can
be
done
in
one
continuous
30
-minute
period,
or
in
several
shorter
periods,
such
as,
three
10
-minute
periods.
Begin
and
end
every
workout
with
5-10
minutes
of
stretching
or
light
calisthenics.
To
maintain
or
improve
your
condition,
exercise
three
times
per
week,
with
at
least
one
day
of
rest
between
workouts.
After
a
few
months,
the
number
of
workouts
can
be
increased
to
4-5
per
week.
WEIGHT
TRAINING
This
system
offers
a
full
selection
of
weight
training
exercises.
Follow
the
guidelines,
below
to
outline
an
exercise
program
to
achieve
the
specific
results
you
want.
Your
exercise
program
should
include
three,
30
-minute workouts
each
week,
with
at
least
one
day
of
rest
between
workouts.
Each
workout
should
include
6-10
different
exercises.
Select
exercises
for
all
major
muscle
groups,
with
emphasis
on
the
areas
you
want
to
develop
most.
To
give
variety
and
balance
to
your
workouts,
vary
the
exercises
from
day
to
day.
To
increase
the
size
and
strength
of
muscles,
the
muscles
must
be
worked
to
capacity.
Each
exercise
should
be
tailored
to
the
proper
intensity
level
by
chanaina
the
amount
of
weight
used,
or
the
number
of
"repetitions"
and
"sets"
performed.
(A
"repetition"
is
a
single
exercise
movement,
such
as
one
sit-up.
A
"set"
is
a
number
of
repetitions
performed
continuously.)
Be
careful
not
to
overexert
yourself.
Begin
and
end
every
workout
with
5-10
minutes
of
stretching
or
light
calisthenics.
Rest
for
30
seconds
between
each
set,
and
1
minute
between
each
exercise.
Concentrate
on
learning
the
exercises
correctly.
Exhale
as
you
exert
yourself,
and
inhale
as
you
relax.
Never
hold
your
breath.
Schedule
your
workouts
for
the
time
of
day
when
your
energy
level
is
highest.
Wear
clothing
that
is
loose
-fitting
and
allows
unrestricted
movement.
Always
wear
shoes
for
foot
protection.
For
added
motivation,
keep
a
record
of
your
workouts.
List
the
dates,
exercises
performed,
weight
used,
and
number
of
repetitions
and
sets
completed.
Record
key
body
measurements
every
4-
6
weeks.
For
successful
results,
proper
nutrition
and
adequate
rest
are
also
essential.
For
more
information
about
exercise
and
diet,
consult
with
your
physician.
9