20
EXERCISE GUIDELINES
H'%(%&:,#9%*#+%(&Z#**&'%*/&61,&$1&/*)+&61,"&%d%"0#(%&
/"1:")-4&N1"&9%$)#*%9&%d%"0#(%&#+31"-)$#1+8&1.$)#+&)&
"%/,$).*%&.11Y&1"&01+(,*$&61,"&/'6(#0#)+4&A%-%-.%"8&
/"1/%"&+,$"#$#1+&)+9&)9%7,)$%&"%($&)"%&%((%+$#)*&31"&
(,00%((3,*&"%(,*$(4&
EXERCISE INTENSITY
!'%$'%"&61,"&:1)*&#(&$1&.,"+&3)$&1"&$1&($"%+:$'%+&61,"&
0)"9#12)(0,*)"&(6($%-8&%d%"0#(#+:&)$&$'%&/"1/%"&#+$%+a
(#$6&#(&$'%&Y%6&$1&)0'#%2#+:&"%(,*$(4&O1,&0)+&,(%&61,"&
'%)"$&")$%&)(&)&:,#9%&$1&3#+9&$'%&/"1/%"&#+$%+(#$6&*%2%*4&
H'%&0')"$&.%*1Z&('1Z(&"%01--%+9%9&'%)"$&")$%(&31"&
3)$&.,"+#+:&)+9&)%"1.#0&%d%"0#(%4
H1&3#+9&$'%&/"1/%"&#+$%+(#$6&*%2%*8&3#+9&61,"&):%&)$&$'%&
.1$$1-&13&$'%&0')"$&>):%(&)"%&"1,+9%9&133&$1&$'%&+%)"a
%($&$%+&6%)"(?4&H'%&$'"%%&+,-.%"(&*#($%9&).12%&61,"&
):%&9%3#+%&61,"&b$")#+#+:&\1+%4c&H'%&*1Z%($&+,-.%"&#(&
$'%&'%)"$&")$%&31"&3)$&.,"+#+:8&$'%&-#99*%&+,-.%"&#(&$'%&
'%)"$&")$%&31"&-)d#-,-&3)$&.,"+#+:8&)+9&$'%&'#:'%($&
+,-.%"&#(&$'%&'%)"$&")$%&31"&)%"1.#0&%d%"0#(%4
Burning FathH1&.,"+&3)$&%33%0$#2%*68&61,&-,($&%d%"a
0#(%&)$&)&*1Z&#+$%+(#$6&*%2%*&31"&)&(,($)#+%9&/%"#19&13&
$#-%4&=,"#+:&$'%&3#"($&3%Z&-#+,$%(&13&%d%"0#(%8&61,"&
.196&,(%(&0)".1'69")$%&0)*1"#%(&31"&%+%":64&J+*6&)3$%"&
$'%&3#"($&3%Z&-#+,$%(&13&%d%"0#(%&91%(&61,"&.196&.%:#+&
$1&,(%&($1"%9&3)$&0)*1"#%(&31"&%+%":64&53&61,"&:1)*&#(&$1&
.,"+&3)$8&)9^,($&$'%&#+$%+(#$6&13&61,"&%d%"0#(%&,+$#*&61,"&
'%)"$&")$%&#(&+%)"&$'%&*1Z%($&+,-.%"&#+&61,"&$")#+#+:&
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'%)"$&")$%&+%)"&$'%&-#99*%&+,-.%"&#+&61,"&$")#+#+:&
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Aerobic Exerciseh53&61,"&:1)*&#(&$1&($"%+:$'%+&61,"&
0)"9#12)(0,*)"&(6($%-8&61,&-,($&/%"31"-&)%"1.#0&
%d%"0#(%8&Z'#0'&#(&)0$#2#$6&$')$&"%7,#"%(&*)":%&)-1,+$(&
13&1d6:%+&31"&/"1*1+:%9&/%"#19(&13&$#-%4&N1"&)%"1.#0&
%d%"0#(%8&)9^,($&$'%&#+$%+(#$6&13&61,"&%d%"0#(%&,+$#*&61,"&
'%)"$&")$%&#(&+%)"&$'%&'#:'%($&+,-.%"&#+&61,"&$")#+#+:&
\1+%4&
WORKOUT GUIDELINES
Warming Uph;$)"$&Z#$'&R&$1&TX&-#+,$%(&13&($"%$0'a
#+:&)+9&*#:'$&%d%"0#(%4&@&Z)"-a,/&#+0"%)(%(&61,"&.196&
$%-/%")$,"%8&'%)"$&")$%8&)+9&0#"0,*)$#1+&#+&/"%/)")$#1+&
31"&%d%"0#(%4&
Training Zone ExercisehCd%"0#(%&31"&IX&$1&LX&-#+a
,$%(&Z#$'&61,"&'%)"$&")$%&#+&61,"&$")#+#+:&\1+%4&>=,"#+:&
$'%&3#"($&3%Z&Z%%Y(&13&61,"&%d%"0#(%&/"1:")-8&91&+1$&
Y%%/&61,"&'%)"$&")$%&#+&61,"&$")#+#+:&\1+%&31"&*1+:%"&
$')+&IX&-#+,$%(4?&M"%)$'%&"%:,*)"*6&)+9&9%%/*6&)(&61,&
%d%"0#(%&f&+%2%"&'1*9&61,"&."%)$'4&
Cooling DownhN#+#('&Z#$'&R&$1&TX&-#+,$%(&13&($"%$0'a
#+:4&;$"%$0'#+:&#+0"%)(%(&$'%&3*%d#.#*#$6&13&61,"&-,(0*%(&
)+9&'%*/(&$1&/"%2%+$&/1($a%d%"0#(%&/"1.*%-(4
EXERCISE FREQUENCY
H1&-)#+$)#+&1"&#-/"12%&61,"&01+9#$#1+8&01-/*%$%&$'"%%&
Z1"Y1,$(&%)0'&Z%%Y8&Z#$'&)$&*%)($&1+%&9)6&13&"%($&
.%$Z%%+&Z1"Y1,$(4&@3$%"&)&3%Z&-1+$'(&13&"%:,*)"&%d%"a
0#(%8&61,&-)6&01-/*%$%&,/&$1&3#2%&Z1"Y1,$(&%)0'&Z%%Y8&
#3&9%(#"%94&A%-%-.%"8&$'%&Y%6&$1&(,00%((&#(&$1&-)Y%&
%d%"0#(%&)&"%:,*)"&)+9&%+^16).*%&/)"$&13&61,"&%2%"69)6&
*#3%4
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.