17
EXERCISE GUIDELINES
>0"1"'=)$<"&$2"1'?$&&'0"&3'94)'/4'3&%2'94)#'"`"#-$1"'
3#4=#%*7'S4#'<"/%$&"<'"`"#-$1"'$264#*%/$42;'4+/%$2'%'
#"3)/%+&"'+44I'4#'-421)&/'94)#'3091$-$%27'E"*"*+"#;'
3#43"#'2)/#$/$42'%2<'%<":)%/"'#"1/'%#"'"11"2/$%&'64#'
1)--"116)&'#"1)&/17'
EXERCISE INTENSITY
.0"/0"#'94)#'=4%&'$1'/4'+)#2'6%/'4#'/4'1/#"2=/0"2'94)#'
-%#<$45%1-)&%#'191/"*;'"`"#-$1$2='%/'/0"'3#43"#'$2/"2e
1$/9'$1'/0"'I"9'/4'%-0$"5$2='#"1)&/17'T4)'-%2')1"'94)#'
0"%#/'#%/"'%1'%'=)$<"'/4'6$2<'/0"'3#43"#'$2/"21$/9'&"5"&7'
>0"'-0%#/'+"&4?'104?1'#"-4**"2<"<'0"%#/'#%/"1'64#'
6%/'+)#2$2='%2<'%"#4+$-'"`"#-$1"7
>4'6$2<'/0"'3#43"#'$2/"21$/9'&"5"&;'6$2<'94)#'%="'%/'/0"'
+4//4*'46'/0"'-0%#/'@%="1'%#"'#4)2<"<'466'/4'/0"'2"%#e
"1/'/"2'9"%#1A7'>0"'/0#""'2)*+"#1'&$1/"<'%+45"'94)#'
%="'<"6$2"'94)#'c/#%$2$2='C42"7d'>0"'&4?"1/'2)*+"#'$1'
/0"'0"%#/'#%/"'64#'6%/'+)#2$2=;'/0"'*$<<&"'2)*+"#'$1'/0"'
0"%#/'#%/"'64#'*%`$*)*'6%/'+)#2$2=;'%2<'/0"'0$=0"1/'
2)*+"#'$1'/0"'0"%#/'#%/"'64#'%"#4+$-'"`"#-$1"7
Burning Fatg>4'+)#2'6%/'"66"-/$5"&9;'94)'*)1/'"`"#e
-$1"'%/'%'&4?'$2/"21$/9'&"5"&'64#'%'1)1/%$2"<'3"#$4<'46'
/$*"7',)#$2='/0"'6$#1/'6"?'*$2)/"1'46'"`"#-$1";'94)#'
+4<9')1"1'-%#+409<#%/"'-%&4#$"1'64#'"2"#=97'D2&9'%6/"#'
/0"'6$#1/'6"?'*$2)/"1'46'"`"#-$1"'<4"1'94)#'+4<9'+"=$2'
/4')1"'1/4#"<'6%/'-%&4#$"1'64#'"2"#=97'86'94)#'=4%&'$1'/4'
+)#2'6%/;'%<a)1/'/0"'$2/"21$/9'46'94)#'"`"#-$1"')2/$&'94)#'
0"%#/'#%/"'$1'2"%#'/0"'&4?"1/'2)*+"#'$2'94)#'/#%$2$2='
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0"%#/'#%/"'2"%#'/0"'*$<<&"'2)*+"#'$2'94)#'/#%$2$2='
C42"7
Aerobic Exerciseg86'94)#'=4%&'$1'/4'1/#"2=/0"2'94)#'
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46'4`9="2'64#'3#4&42="<'3"#$4<1'46'/$*"7'S4#'%"#4+$-'
"`"#-$1";'%<a)1/'/0"'$2/"21$/9'46'94)#'"`"#-$1"')2/$&'94)#'
0"%#/'#%/"'$1'2"%#'/0"'0$=0"1/'2)*+"#'$2'94)#'/#%$2$2='
C42"7'
WORKOUT GUIDELINES
Warming Upg!/%#/'?$/0'V'/4'YZ'*$2)/"1'46'1/#"/-0e
$2='%2<'&$=0/'"`"#-$1"7'G'?%#*e)3'$2-#"%1"1'94)#'+4<9'
/"*3"#%/)#";'0"%#/'#%/";'%2<'-$#-)&%/$42'$2'3#"3%#%/$42'
64#'"`"#-$1"7'
Training Zone ExercisegL`"#-$1"'64#'OZ'/4'QZ'*$2e
)/"1'?$/0'94)#'0"%#/'#%/"'$2'94)#'/#%$2$2='C42"7'@,)#$2='
/0"'6$#1/'6"?'?""I1'46'94)#'"`"#-$1"'3#4=#%*;'<4'24/'
I""3'94)#'0"%#/'#%/"'$2'94)#'/#%$2$2='C42"'64#'&42="#'
/0%2'OZ'*$2)/"17A'R#"%/0"'#"=)&%#&9'%2<'<""3&9'%1'94)'
"`"#-$1"'g2"5"#'04&<'94)#'+#"%/07'
Cooling DowngS$2$10'?$/0'V'/4'YZ'*$2)/"1'46'1/#"/-0e
$2=7'!/#"/-0$2='$2-#"%1"1'/0"'6&"`$+$&$/9'46'94)#'*)1-&"1'
%2<'0"&31'/4'3#"5"2/'341/e"`"#-$1"'3#4+&"*17
EXERCISE FREQUENCY
>4'*%$2/%$2'4#'$*3#45"'94)#'-42<$/$42;'-4*3&"/"'/0#""'
?4#I4)/1'"%-0'?""I;'?$/0'%/'&"%1/'42"'<%9'46'#"1/'
+"/?""2'?4#I4)/17'G6/"#'%'6"?'*42/01'46'#"=)&%#'"`"#e
-$1";'94)'*%9'-4*3&"/"')3'/4'6$5"'?4#I4)/1'"%-0'?""I;'
$6'<"1$#"<7'E"*"*+"#;'/0"'I"9'/4'1)--"11'$1'/4'*%I"'
"`"#-$1"'%'#"=)&%#'%2<'"2a49%+&"'3%#/'46'94)#'"5"#9<%9'
&$6"7
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
The heart rate monitor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The heart rate monitor is
intended only as an exercise aid in determin-
ing heart rate trends in general.