14
CONDITIONING GUIDELINES
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 recom-
mended heart rates for fat burning and aerobic exercise.
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 lower two numbers are recom-
mended heart rates for fat burning; the higher number
is the recommended heart rate for aerobic exercise.
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 ener-
gy. 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 of the treadmill until
your heart rate is near one of the lower two numbers 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 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 muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the speed 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.
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 or too low, adjust the speed
or incline of the treadmill accordingly.
WARNING:
Before beginning
this or any exercise program, consult your
physician. This is especially important for
individuals over the age of 35 or individuals
with pre-existing health problems.
