ISE SY-7005-1 Manuel D'utilisation page 25

To find the proper intensity level, find your age at the bottom of the chart (ages are rounded
off to the near- est ten years). The three numbers listed above your age define your training
zone." The lowest number is the heart rate for fat burning, the middle number is the heart
rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.
Burning Fat— To burn fat effectively, you must exer- cise at a low intensity level for a sus-
tained period of time. During the first few minutes of exercise, your body uses carbohydrate
calories for energy. 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 number in your training zone. For maximum fat burn-
ing, exercise with your heart rate near the middle number in your training zone.
Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must per-
form aerobic exercise, which is activity that requires large amounts of oxygen for prolonged
periods of time. For aerobic exercise, adjust the intensity of your exercise until your heart
rate is near the highest number in your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, exercise for at least four
minutes. Then, stop exercising and place
two fingers on your wrist as shown. Take a six-second
heartbeat count, and multiply the
result by 10 to find your heart rate. For example, if your
six-second heartbeat count is 14, your heart rate is 140 beats per minute.
WORKOUT GUIDELINES
Warming Up— Start with 5 to 10 minutes of stretch- ing and light exercise. A warm-up
increases your body temperature, heart rate, and circulation in preparation for exercise.
Training Zone Exercise—Exercise for 20 to 30 min- utes 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.) Breathe regularly and deeply as you
exercise—never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of stretch- ing. Stretching increases the flexibili-
ty of your muscles and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three workouts each week, with at least
one day of rest between workouts.
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