Pro-Form 525 User Manual download pdf (Page 14)

CONDITIONING GUIDELINES

The following guidelines will help you to plan your exer-

cise program. RememberÑthese are general guide-

lines only. For more detailed exercise information, ob-

tain 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 recommended

heart rates for fat burning and aerobic exercise.

To find the proper heart rate for you, first find your age

on the bottom of the chart (ages are rounded off to the

nearest ten years). Next, find the three numbers above

your age. The three numbers are your Òtraining zone.Ó

The lower two numbers are recommended 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 energy. 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 and incline of the treadmill until your heart

rate is near the low end of your training zone. (See

pages 8 and 9.)

Aerobic Exercise

If your goal is to strengthen your cardiovascular system,

your exercise must be Òaerobic.Ó Aerobic exercise is ac-

tivity that requires large amounts of oxygen for pro-

longed 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, ad-

just the speed and incline of the treadmill until your heart

rate is near the middle of your training zone. (See pages

8 and 9.)

High Performance Athletic Conditioning

If your goal is high performance athletic conditioning, set

the speed control on the console to PERFORMANCE to

help you maintain the proper intensity level. Note: During

the first few weeks of your exercise program, keep your

heart rate near the low end of your training zone.

To measure your heart rate during exercise, use the

pulse sensor on the console. If your heart rate is too high

or too low, adjust the speed of the treadmill as needed.

WORKOUT GUIDELINES

Each workout should include the following three parts:

Warming Up

Start each workout with 5 to 10 minutes of stretching

and light exercise. A proper warm-up increases your

body temperature, heart rate, and circulation in prepa-

ration for exercise.

Training Zone Exercise

After warming up, increase the intensity of your exer-

cise until your pulse is in your training zone for 20 to 60

minutes. (During the first few weeks of your exercise

program, do not keep your pulse in your training zone

for longer than 20 minutes.) Breathe regularly and

deeply as you exerciseÑnever hold your breath.

Cool-down

Finish each workout with 5 to 10 minutes of stretching

to cool down. This will increase the flexibility of your

muscles and will help prevent post-exercise problems.

WARNING: Before beginning this

or any exercise program, consult your physi-

cian. This is especially important for individu-

als over the age of 35 or individuals with pre-

existing health problems.

The pulse sensor is not a medical device.

Various factors, including your movement,

may affect the accuracy of heart rate readings.

The sensor is intended only as an exercise aid

in determining heart rate trends in general.

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Pro-Form 525 User Manual Page 14

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