25
EXERCISE GUIDELINES
=0"1"'Z)$X"&$2"1'Y$&&'0"&3'\4)'/4'3&%2'\4)#'"d"#-$1"'
3#4Z#%*7'@4#'X"/%$&"X'"d"#-$1"'$264#*%/$42_'4+/%$2'%'
#"3)/%+&"'+44W'4#'-421)&/'\4)#'30\1$-$%27'K"*"*+"#_'
3#43"#'2)/#$/$42'%2X'%X"b)%/"'#"1/'%#"'"11"2/$%&'64#'
1)--"116)&'#"1)&/17'
EXERCISE INTENSITY
.0"/0"#'\4)#'Z4%&'$1'/4'+)#2'6%/'4#'/4'1/#"2Z/0"2'\4)#'
-%#X$45%1-)&%#'1\1/"*_'"d"#-$1$2Z'%/'/0"'3#43"#'$2/"2:
1$/\'$1'/0"'W"\'/4'%-0$"5$2Z'#"1)&/17'Q4)'-%2')1"'\4)#'
0"%#/'#%/"'%1'%'Z)$X"'/4'6$2X'/0"'3#43"#'$2/"21$/\'&"5"&7'
=0"'-0%#/'+"&4Y'104Y1'#"-4**"2X"X'0"%#/'#%/"1'64#'
6%/'+)#2$2Z'%2X'%"#4+$-'"d"#-$1"7
=4'6$2X'/0"'3#43"#'$2/"21$/\'&"5"&_'6$2X'\4)#'%Z"'%/'/0"'
+4//4*'46'/0"'-0%#/'B%Z"1'%#"'#4)2X"X'466'/4'/0"'2"%#:
"1/'/"2'\"%#1G7'=0"'/0#""'2)*+"#1'&$1/"X'%+45"'\4)#'
%Z"'X"6$2"'\4)#'i/#%$2$2Z']42"7j'=0"'&4Y"1/'2)*+"#'$1'
/0"'0"%#/'#%/"'64#'6%/'+)#2$2Z_'/0"'*$XX&"'2)*+"#'$1'/0"'
0"%#/'#%/"'64#'*%d$*)*'6%/'+)#2$2Z_'%2X'/0"'0$Z0"1/'
2)*+"#'$1'/0"'0"%#/'#%/"'64#'%"#4+$-'"d"#-$1"7
Burning Fatf=4'+)#2'6%/'"66"-/$5"&\_'\4)'*)1/'"d"#:
-$1"'%/'%'&4Y'$2/"21$/\'&"5"&'64#'%'1)1/%$2"X'3"#$4X'46'
/$*"7',)#$2Z'/0"'6$#1/'6"Y'*$2)/"1'46'"d"#-$1"_'\4)#'
+4X\')1"1'-%#+40\X#%/"'-%&4#$"1'64#'"2"#Z\7'82&\'%6/"#'
/0"'6$#1/'6"Y'*$2)/"1'46'"d"#-$1"'X4"1'\4)#'+4X\'+"Z$2'
/4')1"'1/4#"X'6%/'-%&4#$"1'64#'"2"#Z\7'A6'\4)#'Z4%&'$1'/4'
+)#2'6%/_'%Xa)1/'/0"'$2/"21$/\'46'\4)#'"d"#-$1"')2/$&'\4)#'
0"%#/'#%/"'$1'2"%#'/0"'&4Y"1/'2)*+"#'$2'\4)#'/#%$2$2Z'
]42"7'@4#'*%d$*)*'6%/'+)#2$2Z_'"d"#-$1"'Y$/0'\4)#'
0"%#/'#%/"'2"%#'/0"'*$XX&"'2)*+"#'$2'\4)#'/#%$2$2Z'
]42"7
Aerobic ExercisefA6'\4)#'Z4%&'$1'/4'1/#"2Z/0"2'\4)#'
-%#X$45%1-)&%#'1\1/"*_'\4)'*)1/'3"#64#*'%"#4+$-'
"d"#-$1"_'Y0$-0'$1'%-/$5$/\'/0%/'#"b)$#"1'&%#Z"'%*4)2/1'
46'4d\Z"2'64#'3#4&42Z"X'3"#$4X1'46'/$*"7'@4#'%"#4+$-'
"d"#-$1"_'%Xa)1/'/0"'$2/"21$/\'46'\4)#'"d"#-$1"')2/$&'\4)#'
0"%#/'#%/"'$1'2"%#'/0"'0$Z0"1/'2)*+"#'$2'\4)#'/#%$2$2Z'
]42"7'
WORKOUT GUIDELINES
Warming Upf!/%#/'Y$/0'U'/4'9<'*$2)/"1'46'1/#"/-0:
$2Z'%2X'&$Z0/'"d"#-$1"7'J'Y%#*:)3'$2-#"%1"1'\4)#'+4X\'
/"*3"#%/)#"_'0"%#/'#%/"_'%2X'-$#-)&%/$42'$2'3#"3%#%/$42'
64#'"d"#-$1"7'
Training Zone Exercisef?d"#-$1"'64#'D<'/4'E<'*$2:
)/"1'Y$/0'\4)#'0"%#/'#%/"'$2'\4)#'/#%$2$2Z']42"7'B,)#$2Z'
/0"'6$#1/'6"Y'Y""W1'46'\4)#'"d"#-$1"'3#4Z#%*_'X4'24/'
W""3'\4)#'0"%#/'#%/"'$2'\4)#'/#%$2$2Z']42"'64#'&42Z"#'
/0%2'D<'*$2)/"17G'>#"%/0"'#"Z)&%#&\'%2X'X""3&\'%1'\4)'
"d"#-$1"'h'2"5"#'04&X'\4)#'+#"%/07'
Cooling Downf@$2$10'Y$/0'U'/4'9<'*$2)/"1'46'1/#"/-0:
$2Z7'!/#"/-0$2Z'$2-#"%1"1'/0"'6&"d$+$&$/\'46'\4)#'*)1-&"1'
%2X'0"&31'/4'3#"5"2/'341/:"d"#-$1"'3#4+&"*17
EXERCISE FREQUENCY
=4'*%$2/%$2'4#'$*3#45"'\4)#'-42X$/$42_'-4*3&"/"'/0#""'
Y4#W4)/1'"%-0'Y""W_'Y$/0'%/'&"%1/'42"'X%\'46'#"1/'
+"/Y""2'Y4#W4)/17'J6/"#'%'6"Y'*42/01'46'#"Z)&%#'"d"#:
-$1"_'\4)'*%\'-4*3&"/"')3'/4'6$5"'Y4#W4)/1'"%-0'Y""W_'
$6'X"1$#"X7'K"*"*+"#_'/0"'W"\'/4'1)--"11'$1'/4'*%W"'
"d"#-$1"'%'#"Z)&%#'%2X'"2a4\%+&"'3%#/'46'\4)#'"5"#\X%\'
&$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.
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