9
The following guidelines will help you to plan your
exercise program. Remember that a proper diet and
adequate rest are essential for successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or 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. For effective exercise, your heart rate
should be maintained at a level between 70% and 85%
of your maximum heart rate as you exercise. This is
known as your training zone. You can find your training
zone in the table below. Training zones are listed
according to age and physical condition.
Burning Fat
To burn fat, you must exercise at a 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,
adjust the intensity of your exercise until your heart
rate is near the low end of your training zone as you
exercise. It may also be helpful to use workout program
3, 5, or 6 on the console (see pages 6, 7, and 8).
Aerobic Exercise
If your goal is to strengthen your cardiovascular
system, your exercise must be Òaerobic.Ó 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 intensity of your exercise
until your heart rate is near the middle of your training
zone. It may also be helpful to use workout program 1,
2, or 4 on the console (see pages 6, 7, and 8).
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop
exercising and
place two fingers
on your wrist as
shown. Take a six-
second heartbeat
count, and multiply
the result by ten to
find your heart
rate. (A six-second
count is used because your heart rate drops quickly
when you stop exercising.) If your heart rate is too
high, decrease the intensity of your exercise. If your
heart rate is too low, increase the intensity of your
exercise.
WORKOUT GUIDELINES
Each workout should include three important 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.
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
AGE
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
CONDITIONING GUIDELINES
WARNING: Before beginning this or any
exercise program, consult your physician.
This is especially important for persons over
the age of 35 or persons with pre-existing
health problems.
