Image Fitness 10.4 Treadmill English Manual - Page 16
CONDITIONING, GUIDELINES, beginning, VVARNING, mediat, 00.vic;eyaritiUg<, heart
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CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program. Remember-these guidelines are general in nature. For more detailed information about exercise, obtain a reputable book or consult your physician. • :VVARNING beginning any exercise.program, consult.your physician.≥.This, is especially important for individuals'over the • of 35 or:individuals with pre-existing health Ti a pulse'sensor is not mediat.00.vic;eyaritiUg< factors, including your movement during exer,. cise, may affect the;accuracy of heart rate read ings. The sensor is;intended only.as an exercise aid in determining heart rate trends in general' EXERCISE INTENSITY Whether you want to burn fat, strengthen your cardiovascular system, or increase your athletic performance, you can tailor your exercise to your specific goals. The key to achieving the desired results is to exercise with the proper intensity. Burning Fat 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. If your goal is to burn fat, use the Training Zone Monitor on the console to help you maintain the proper intensity level. (See page 12.) Unconditioned Training Zone Age (Beats/Min.) 20 138-167 25 136-166 30 135-164 35 134-162 40 132-161 45 131-159 50 129-156 55 127-155 60 126-153 65 125-151 70 123-150 75 122-147 80 120-146 85 118-144 Conditioned Training Zone (Beats/Min.) 133-162 132-160 130-158 129-156 127-155 125-153 124-150 122-149 121-147 119-145 118-144 117-142 115-140 114-139 as you exercise. After a few months of regular exercise, your pulse can be gradually increased until it is near the middle of your training zone as you exercise. You can measure your pulse using the pulse sensor. Exercise for about four minutes, and then measure your pulse immediately. If your pulse is too high or low, adjust the intensity of your exercise. You can also use the Training Zone Monitor on the console to help you maintain the proper intensity level. (See page 12.) Performance Training Aerobic Exercise If your goal is high performance athletic conditioning, use the Training Zone Monitor on the console to help If your goal is to strengthen your cardiovascular sys- you maintain the proper intensity level. (See page 12.) tem, your exercise must be "aerobic." Aerobic exercise is activity that requires large amounts of oxygen for WORKOUT GUIDELINES prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the Each workout should include three basic parts: a lungs to oxygenate the blood. The proper intensity level for aerobic exercise can be found by using your warm-up, training zone exercise, and a cool-down. pulse as a guide. As you exercise, your pulse should Warming Up be kept at a level between 70% and 85% of your maxi- mum possible heart rate. This is known as your training zone. You can find your training zone in the table at the top of this page. Training zones are listed Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles and raising the body temperature. Begin each according to age and physical condition. workout with 5 to 10 minutes of stretching and light During the first few months of your exercise program, exercise to warm up. To warm up on the treadmill, use the Training Zone Monitor on the console to help you 16 keep your pulse near the low end of your training zone maintain the proper intensity level. (See page 12.)