wltl21280 - weslo cadence dl5 - Fitness Equipment

*WLTL21280-146358 5/4/00 11:24 AM Page 12CONDITIONING GUIDELINESWARNING: Before beginningthis or any exercise program, consult yourphysician. This is especially important forindividuals over the age of 35 or individualswith pre-existing health problems.The following guidelines will help you to plan your exerciseprogram. RememberÑthese are general guidelines.For more detailed information about exercise,obtain a reputable book or consult your physician.EXERCISE INTENSITYWhether you want to burn fat or strengthen your cardiovascularsystem, you can tailor your exercise toyour specific goals. The key to achieving the desiredresults is to exercise with the proper intensity.Burning FatTo burn fat effectively, you must exercise at a relativelylow intensity level for a sustained period of time.During the first few minutes of exercise, your bodyuses easily accessible carbohydrate calories for energy.Only after the first few minutes of exercise doesyour body begin to use stored fat calories for energy.If your goal is to burn fat, set the speed control on theconsole to FAT BURN to help you to maintain theproper intensity level. (See page 8.)Aerobic ExerciseIf your goal is to strengthen your cardiovascular system,your exercise must be Òaerobic.Ó Aerobic exerciseis activity that requires large amounts of oxygen forprolonged periods of time. This increases the demandon the heart to pump blood to the muscles, and on thelungs to oxygenate the blood. The proper intensitylevel for aerobic exercise can be found by using yourheart rate as a guide. As you exercise, your heart rateshould be kept at a level between 70% and 85% ofyour maximum possible heart rate. This is known asyour training zone. You can find your training zone inthe table at the top of this page. Training zones arelisted according to age and physical condition.During the first few months of your exercise program,keep your heart rate near the low end of your trainingzone as you exercise. After a few months of regularexercise, your heart rate can be gradually increaseduntil it is near the middle of your training zone as youexercise.Age Unconditioned Conditioned20 138-167 133-16225 136-166 132-16030 135-164 130-15835 134-162 129-15640 132-161 127-15545 131-159 125-15350 129-156 124-15055 127-155 122-14960 126-153 121-14765 125-151 119-14570 123-150 118-14475 122-147 117-14280 120-146 115-14085 118-144 114-139To measure yourheart rate, stop exercisingand place twofingers on your wrist.Take a six-secondheartbeat count, andmultiply the result byten to find your heartrate. (A six-secondcount is used becauseyour heart rate drops quickly when you stop exercising.)If your heart rate is too high or too low, adjust theintensity of your exercise. In addition, set the speedcontrol on the console to AEROBIC to help you tomaintain the proper intensity level. (See page 8.)WORKOUT GUIDELINESEach workout should include three basic parts: (1) awarm-up, (2) training zone exercise, and (3) acool-down.Warming UpTraining Zone (Beats/Min.)Warming up prepares the body for exercise by increasingcirculation, delivering more oxygen to the musclesand raising the body temperature. Begin each workoutwith 5 to 10 minutes of stretching and light exercise towarm up (see SUGGESTED STRETCHES on page 13).