28
EXERCISE GUIDELINES
:'%(%&L,#J%*#+%(&K#**&'%*/&N1,&$1&/*)+&N1,"&%a%"0#(%&
/"1L")-4&=1"&J%$)#*%J&%a%"0#(%&#+31"-)$#1+V&1.$)#+&)&
"%/,$).*%&.11T&1"&01+(,*$&N1,"&/'N(#0#)+4&P%-%-.%"V&
/"1/%"&+,$"#$#1+&)+J&)J%c,)$%&"%($&)"%&%((%+$#)*&31"&
(,00%((3,*&"%(,*$(4&
EXERCISE INTENSITY
!'%$'%"&N1,"&L1)*&#(&$1&.,"+&3)$&1"&$1&($"%+L$'%+&N1,"&
0)"J#12)(0,*)"&(N($%-V&%a%"0#(#+L&)$&$'%&/"1/%"&#+$%+7
(#$N&#(&$'%&T%N&$1&)0'#%2#+L&"%(,*$(4&Z1,&0)+&,(%&N1,"&
'%)"$&")$%&)(&)&L,#J%&$1&3#+J&$'%&/"1/%"&#+$%+(#$N&*%2%*4&
:'%&0')"$&.%*1K&('1K(&"%01--%+J%J&'%)"$&")$%(&31"&
3)$&.,"+#+L&)+J&)%"1.#0&%a%"0#(%4
:1&3#+J&$'%&/"1/%"&#+$%+(#$N&*%2%*V&3#+J&N1,"&)L%&)$&$'%&
.1$$1-&13&$'%&0')"$&?)L%(&)"%&"1,+J%J&133&$1&$'%&+%)"7
%($&$%+&N%)"(D4&:'%&$'"%%&+,-.%"(&*#($%J&).12%&N1,"&
)L%&J%3#+%&N1,"&f$")#+#+L&O1+%4g&:'%&*1K%($&+,-.%"&#(&
$'%&'%)"$&")$%&31"&3)$&.,"+#+LV&$'%&-#JJ*%&+,-.%"&#(&$'%&
'%)"$&")$%&31"&-)a#-,-&3)$&.,"+#+LV&)+J&$'%&'#L'%($&
+,-.%"&#(&$'%&'%)"$&")$%&31"&)%"1.#0&%a%"0#(%4
Burning Fath:1&.,"+&3)$&%33%0$#2%*NV&N1,&-,($&%a%"7
0#(%&)$&)&*1K&#+$%+(#$N&*%2%*&31"&)&(,($)#+%J&/%"#1J&13&
$#-%4&I,"#+L&$'%&3#"($&3%K&-#+,$%(&13&%a%"0#(%V&N1,"&
.1JN&,(%(&0)".1'NJ")$%&0)*1"#%(&31"&%+%"LN4&5+*N&)3$%"&
$'%&3#"($&3%K&-#+,$%(&13&%a%"0#(%&J1%(&N1,"&.1JN&.%L#+&
$1&,(%&($1"%J&3)$&0)*1"#%(&31"&%+%"LN4&>3&N1,"&L1)*&#(&$1&
.,"+&3)$V&)Jb,($&$'%&#+$%+(#$N&13&N1,"&%a%"0#(%&,+$#*&N1,"&
'%)"$&")$%&#(&+%)"&$'%&*1K%($&+,-.%"&#+&N1,"&$")#+#+L&
O1+%4&=1"&-)a#-,-&3)$&.,"+#+LV&%a%"0#(%&K#$'&N1,"&
'%)"$&")$%&+%)"&$'%&-#JJ*%&+,-.%"&#+&N1,"&$")#+#+L&
O1+%4
Aerobic Exerciseh>3&N1,"&L1)*&#(&$1&($"%+L$'%+&N1,"&
0)"J#12)(0,*)"&(N($%-V&N1,&-,($&/%"31"-&)%"1.#0&
%a%"0#(%V&K'#0'&#(&)0$#2#$N&$')$&"%c,#"%(&*)"L%&)-1,+$(&
13&1aNL%+&31"&/"1*1+L%J&/%"#1J(&13&$#-%4&=1"&)%"1.#0&
%a%"0#(%V&)Jb,($&$'%&#+$%+(#$N&13&N1,"&%a%"0#(%&,+$#*&N1,"&
'%)"$&")$%&#(&+%)"&$'%&'#L'%($&+,-.%"&#+&N1,"&$")#+#+L&
O1+%4&
WORKOUT GUIDELINES
Warming UphG$)"$&K#$'&^&$1&69&-#+,$%(&13&($"%$0'7
#+L&)+J&*#L'$&%a%"0#(%4&R&K)"-7,/&#+0"%)(%(&N1,"&.1JN&
$%-/%")$,"%V&'%)"$&")$%V&)+J&0#"0,*)$#1+&#+&/"%/)")$#1+&
31"&%a%"0#(%4&
Training Zone Exerciseh<a%"0#(%&31"&A9&$1&B9&-#+7
,$%(&K#$'&N1,"&'%)"$&")$%&#+&N1,"&$")#+#+L&O1+%4&?I,"#+L&
$'%&3#"($&3%K&K%%T(&13&N1,"&%a%"0#(%&/"1L")-V&J1&+1$&
T%%/&N1,"&'%)"$&")$%&#+&N1,"&$")#+#+L&O1+%&31"&*1+L%"&
$')+&A9&-#+,$%(4D&;"%)$'%&"%L,*)"*N&)+J&J%%/*N&)(&N1,&
%a%"0#(%&i&+%2%"&'1*J&N1,"&."%)$'4&
Cooling Downh=#+#('&K#$'&^&$1&69&-#+,$%(&13&($"%$0'7
#+L4&G$"%$0'#+L&#+0"%)(%(&$'%&3*%a#.#*#$N&13&N1,"&-,(0*%(&
)+J&'%*/(&$1&/"%2%+$&/1($7%a%"0#(%&/"1.*%-(4
EXERCISE FREQUENCY
:1&-)#+$)#+&1"&#-/"12%&N1,"&01+J#$#1+V&01-/*%$%&$'"%%&
K1"T1,$(&%)0'&K%%TV&K#$'&)$&*%)($&1+%&J)N&13&"%($&
.%$K%%+&K1"T1,$(4&R3$%"&)&3%K&-1+$'(&13&"%L,*)"&%a%"7
0#(%V&N1,&-)N&01-/*%$%&,/&$1&3#2%&K1"T1,$(&%)0'&K%%TV&
#3&J%(#"%J4&P%-%-.%"V&$'%&T%N&$1&(,00%((&#(&$1&-)T%&
%a%"0#(%&)&"%L,*)"&)+J&%+b1N).*%&/)"$&13&N1,"&%2%"NJ)N&
*#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.
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