9
EXERCISE GUIDELINES
WARNING:
Before beginning this
or any exercise program, consult your phy-
sician. This is especially important for per-
sons over age 35 or persons with pre-existing
health problems.
The pulse sensor is not a medical device. Vari-
ous factors may affect the accuracy of heart
rate readings. The pulse sensor is intended
only as an exercise aid in determin- ing heart
rate trends in general.
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remem-
ber, proper nutrition and adequate rest are essential
for successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper in-
ten- sity is the key to achieving results. You can use
your heart rate as a guide to find the proper intensity
level. The chart below shows recommended heart
rates for fat burning and aerobic exercise.
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your “training zone.” The lowest number
is the heart rate for fat burning, the middle number is
the heart rate for maximum fat burning, and the high-
est number is the heart rate for aerobic exercise.
Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calories for energy. Only af-
ter 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 exer-
cise until your heart rate is near the lowest number
in your training zone. For maximum fat burning, ex-
ercise with your heart rate near the middle number in
your training zone.
Aerobic Exercise—If your goal is to strengthen your
cardiovascular system, you must perform aerobic ex-
ercise, which is activity that requires large amounts of
oxygen for prolonged periods of time. For aerobic ex-
ercise, adjust the intensity of your exercise until your
heart rate is near the highest number in your training
zone.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretch-
ing and light exercise. A warm-up increases your
body temperature, heart rate, and circulation in prep-
aration for exercise.
Training Zone Exercise—Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (Dur-
ing the first few weeks of your exercise program, do
not keep your heart rate in your training zone for lon-
ger than 20 minutes.) Breathe regularly and deeply
as you exercise–never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise prob-
lems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete
three workouts each week, with at least one day of
rest between workouts. After a few months of regu-
lar exer- cise, you may complete up to five workouts
each week, if desired. Remember, the key to success
is to make exercise a regular and enjoyable part of
your everyday life.
