Sears Lifestyler 831.298&50 - Manual (Page 9)

CONDITIONING GUIDELINES
The following guidelines will help you to outline a personal exercise program. Remember that
adequate rest and good nutrition are essential for successful results. Before beginning this or any
exercise program, consult your physician.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper
Intensity level can be found using the heart rate as a guide. For effective aerobic exercise, your heart
rate should be maintained at a levei between 70% and 85% of your maximum heart rate as you
exercise. This is called your "training zone." You can find your training zone by consulting the table
below. Training zones are listed for both conditioned and unconditioned persons, according to age.
AGE
UNCONDITIONED
TRAINiNG ZONE
(BEATS/MIN)
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
20 138-167 133-152
25 136-166 132-160
30 135-164 130-158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
50 129-156 124-150
AGE
UNCONDITIONED
TRAINiNG ZONE
(BEATS/MIN)
CONDiTIONED
TRAINING ZONE
(BEATS/MIN)
55 127-155 122-149
60 126-153 121-147
65 125-151 119-145
70 123-150 118-144
75 122-147 117-142
80- 120-146 115-140
85 113-144 114-139
During the first few weeks of your exercise program, keep your heart rate near the low end of your
training zone. Over the course of a few months, your heart rate can be increased gradually until it is
near the high end of your training zone.
You can find your heart rate using the pulse mode of the electronic monitor {see the Etectronic Monitor
Operation Guide). Exercise for at least four minutes, and then measure your heart rate immediately, if
your heart rate is above your training zone, decrease the intensity of your exercise. If your heart rate is
below your training zone, increase the intensity. WARNING: The pulse earcltp Is not a medical
device. Various factors, including your movement during exercise, may affect the accuracy of
heart rate readings. The earcHp Is intended only as an exercise aid in determining heart rate
trends in general.
WORKOUT GUIDELINES
Each workout should consist of three basic parts; a warm-up, 20 to 30 minutes of training zone exer­
cise, and a cool-down. Warming up prepares the body for exercise by increasing circulation, deliver­
ing more oxygen to the muscles and raising the body temperature. Begin each workout with 5 to 10
minutes oi stretching to warm up. Follow the warm-up with a few minutes of light exercise. Next, in­
crease the intensity of your exercise to raise your heart rate to your training zone for 20 to 30 minutes.
Finish each workout with 5 to 10 minutes of stretching to cool down. This will help to develop flexibility
as well as offset muscle contractions and other problems caused when you stop exercising suddenly.
To maintain or improve your condition, work out 2 to 3 times per week as described above. A day of
rest between workouts is recommended. After several months of exercise, the number of workouts
can be increased to 4 to 5 per week. The key to achieving successful results is CONSISTENCY.