ProForm 831.299412 User Manual download pdf (Page 14)

CONDITIONING GUIDELINES

The following guidelineswill help you to plan your ex-

ercise program. Remember--these are general guide-

lines only. For more detailed exercise information,ob-

tain a reputable book or consultyour physician.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your

cardiovascularsystem, the key to achieving the de-

sired 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 exer-

cise.

HEARTRATETRAININGZONE

AGE m_,, r, ..... • .... .4=

30 :'" ._

C 40 _:

C50 ,,

(60

60 • .•

80 _ __

To find the proper heart rate for you, firstfind 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 burnfat effectively,you must exerciseat a relatively

low intensitylevel for a sustainedperiod of time. During

the firstfew minutesof exercise, your bodyuses easily

accessible carbohydratecaloriesfor energy. Only after

the first few minutesdoes your bodybeginto use

stored fat caloriesfor energy. If yourgoal isto burnfat,

adjust the speed and inclineof the treadmilluntilyour

heart rate is near one of the lower two numbers inyour

trainingzone. It may alsobe helpful to set the speed

controlon the console to FAT BURN to help you main-

tain the properintensitylevel. (See page 9.)

Aerobic Exercise

If your goal isto strengthen your cardiovascularsys-

tem, your exercise must be "aerobic."Aerobicexercise

is activitythat requires largeamounts of oxygenfor

prolongedperiodsof time. This increasesthe demand

on the heart to pump blood tothe muscles, and on the

lungsto oxygenate the blood. For aerobic exercise,

adjust the speed and inclineof the treadmilluntilyour

heart rate is near the highestnumber in your training

zone. It may also be helpfulto set the speed controlon

the consoleto AEROBIC to help you maintainthe

properintensitylevel. (See page 9.)

High Performance Athletic Conditioning

If your goal ishigh 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, stopex-

ercisingand place

two fingers on

your wristas

shown.Take a six-

second heartbeat

count, and multiply

the result by ten to

find your heart rate. (A six-secondcount isused be-

cause your heart rate drops quicklywhen you stopex-

ercising.)If your heart rate is too highor too low, adjust

the speed or inclineof the treadmillaccordingly.

WORKOUT GUIDELINES

A well-roundedworkoutincludesthe followingthree

importantpads:

A Warm-up

Start each workoutwith5 to 10 minutesof stretching

and light exercise (see SUGGESTED STRETCHES on

page 15). A proper warm-upincreases your body

temperature, heart rate, and circulationin preparation

for exercise.

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ProForm 831.299412 User Manual Page 14

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