Bedienungsanleitung Pro-form 764HR - PFEVEX6104 (Seite 19 von 24) (Englisch)

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RECUMBENT CYCLE EXERCISE GUIDELINES

The following guidelines will help you to plan your

workouts using the recumbent cycle. Remember that

proper nutrition and adequate rest are essential for

successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your

cardiovascular system, the key to achieving the

desired results is to exercise with the proper intensity.

The proper intensity level can be found by using your

heart rate as a guide. The chart below shows recom-

mended heart rates for fat burning, maximum fat

burning, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age

at the bottom of the chart (ages are rounded off to the

nearest ten years). Next, find the three numbers above

your age. The three numbers are your “training zone.”

The lower two numbers are recommended heart rates

for fat burning; the highest number is the recommend-

ed heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative-

ly low intensity level for a sustained period of time.

During the first few minutes of exercise, your body

uses easily accessible

carbohydrate

calories for ener-

gy. Only after the first few minutes of exercise does

your body begin to use stored

fat

calories for energy.

If your goal is to burn fat, adjust the intensity of your

exercise until your heart rate is near the lowest num-

ber in your training zone as you exercise. For maxi-

um fat burning, adjust the intensity of your exercise

until your heart rate is near the middle number in your

training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-

tem, your exercise must be “aerobic.” Aerobic exer-

cise is activity that requires large amounts of oxygen

for prolonged periods of time. This increases the

demand on the heart to pump blood to the muscles,

and on the lungs to oxygenate the blood. For aerobic

exercise, adjust the intensity of your exercise until

your heart rate is near the highest number in your

training zone as you exercise.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching

and light exercise. Aproper warm-up increases your

body temperature, heart rate, and circulation in prepa-

ration for exercise.

Training zone exercise, consisting of 20 to 30 min-

utes of exercising with your heart rate in your training

zone. (During the first few weeks of your exercise

program, do not keep your heart rate in your training

zone for longer than 20 minutes.)

A cool-down, with 5 to 10 minutes of stretching. This

will increase the flexibility of your muscles and will

help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three

workouts on the recumbent cycle each week. After a

few months of regular exercise, you may complete up

to five workouts each week if desired. Note: You may

wish to use the recumbent cycle and the weight

bench on alternating days. For example, plan aerobic

workouts on Monday

, Wednesday, and Friday, and

plan weight training workouts on Tuesday, Thursday,

and Saturday. Make sure to rest for at least one full

day each week to give your body time to regenerate.

CAUTION

:It is very important to avoid overdoing

it during the first few months of your exercise pro

gram, and to progress at your own pace.

WARNING:

Before beginning this or any exercise pro-

ram, consult your physician. This is espe-

cially important for persons over the age of 35

or persons with pre-existing health problems.

The pulse sensor is not a medical device.

Various factors may affect the accuracy of

heart rate readings. The pulse sensor is

intended only as an exercise aid in determin-

ing heart rate trends in general.

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