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Exercising Information

How you begin your exercise program depends on your physical condition. If you have been inactive for

several years, or are severely overweight, you must start slowly and increase your time on the equipment;

a few minutes per workout.

Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic ¿ tness

will improve over the next six to eight weeks. Don't be discouraged if it takes longer. It's important to work

at your own pace. Ultimately, you'll be able to exercise continuously for 30 minutes. The better your aerobic

¿ tness, the harder you will have to work to stay in your target zone.

Please remember these essentials:

• Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.

• Begin your training program slowly with realistic goals that have been set by you and your doctor.

• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.

• Set up your equipment on a À at even surface at least 3 feet from walls and furniture.

Exercise intensity

To maximize the bene¿ ts of exercising, it is important to exercise with the proper intensity. The proper intensity

level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should

be maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as

your target zone. You can ¿ nd your target zone in the table below.

200

180

160

140

120

100

During the ¿ rst few months of your exercise program, keep your heart rate near the low end of your target zone

as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of

your target zone as you exercise.

To measure your heart rate, stop exercising but continue moving your legs or

walking around and place two ¿ ngers on your wrist. Take a six-second heartbeat

count and multiply the results by 10 to ¿ nd your heart rate. For example, if your

six-second heartbeat count is 14, your head rate is 140 beats per minute.

(A six-seconds count is used because your heart rate will drop rapidly when you

stop exercising.) Adjust the intensity of your exercise until your heart rate is at the

proper level.

85% to Max

65% to 85%

55% to 65%

Up to 55%

Age

Cardiovascular

performance

Intermediate aerobic

Effective fat burning