ICON Health & Fitness WEIDER SHAPE GLIDER WECR43062 User Manual

Contents

ICON Health & Fitness WEIDER SHAPE GLIDER WECR43062 User Manual Manual pdf 6 page image

76CONDITIONING GUIDELINESThe following guidelines will help you to plan yourexercise program. Remember that proper nutrition andadequate rest are essential for successful results.EXERCISE INTENSITYWhether your goal is to burn fat or to strengthen yourcardiovascular system, the key to achieving thedesired results is to exercise with the proper intensity.The proper intensity level can be found by using yourheart rate as a guide. The chart below shows recom-mended heart rates for fat burning, maximum fat burn-ing, and cardiovascular (aerobic) exercise.To find the proper heart rate for you, first find your agenear the bottom of the chart (ages are rounded off tothe nearest ten years). Next, look above your age andfind the three numbers in light grey boxes. The threenumbers are your “training zone.” The lowest numberis the recommended heart rate for fat burning; themiddle number is the recommended heart rate formaximum fat burning; the highest number is the rec-ommended heart rate for aerobic exercise.Fat BurningTo 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 bodyuses easily accessible carbohydrate calories for ener-gy. Only after the first few minutes of exercise doesyour body begin to use stored fat calories for energy. Ifyour goal is to burn fat, adjust your pace until yourheart rate is near the lowest number in your trainingzone as you exercise.Maximum Fat BurningFor increased fat burning, adjust your pace until yourheart rate is near the middle number in your trainingzone as you exercise.Aerobic ExerciseIf your goal is to strengthen your cardiovascular sys-tem, your exercise must be “aerobic.” Aerobic exerciseis activity that requires large amounts of oxygen forprolonged periods of time. This increases the demandon the heart to pump blood to the muscles, and on thelungs to oxygenate the blood. For aerobic exercise,adjust your pace until your heart rate is near the high-est number in your training zone.HOW TO MEASURE YOUR HEART RATETo measureyour heart rate,first exercisefor at least fourminutes. Then,stop exercisingand place twofingers on yourwrist asshown. Take asix-secondheartbeat count, and multiply the result by 10 to findyour heart rate. For example, if your six-second heart-beat count is 14, your heart rate is 140 beats perminute. (A six-second count is used because yourheart rate will drop rapidly when you stop exercising.)Adjust your pace until your heart rate is at the desiredlevel.WORKOUT GUIDELINESEach workout should include the following three parts:A warm-up, lasting 5 to 10 minutes. Begin with slow,controlled stretches, and progress to more rhythmicstretches to increase the body temperature, heart rate,and circulation in preparation for strenuous exercise.(Refer to SUGGESTED STRETCHES on page 8.)WARNING: Before beginning this or any exer-cise program, consult your physician. This isespecially important for persons over the ageof 35 or persons with pre-existing healthproblems.HOW TO USE THE SHAPE GLIDERThe SHAPE GLIDER features three different modes:the full body mode, the upper body mode, and thelower body mode.HOW TO USE THE FULL BODY MODEMake sure that the Handlebar Post (5) is in the PedalFrame (6). Sit on the Seat (3), place your feet on thePedals (22), and hold the Foam Grips (1). To give vari-ety to your exercise, place your hands close togetheror far apart, or use an overhand or underhand grip.To begin exercising, pull the handlebar towards yourwaist whilst pushing the pedals away with your legs.Return to the starting position. This completes onerepetition. Repeat, moving with a smooth, continuousmotion. Be sure to move through the full range ofmotion, maintain a steady pace, and keep your backstraight.HOW TO USE THE UPPER BODY MODETo focus onthe musclesof yourupper body,exercise asdescribedabove, butplace yourfeet on thefootrestsinstead ofthe pedals.HOW TO USE THE LOWER BODY MODETo exercise the muscles of your lower body, the posi-tion of the handlebar should be changed. First, pressthe Spring Clip (32) and slide the Handlebar Post (5)out of the Pedal Frame (6). Press the Spring Clipagain and insert the Handlebar Post into the WheelTube (9). Make sure that the Spring Clip snaps intothe indicated hole in the Wheel Tube. Sit on theSeat (3), place your feet on the Pedals (22), and holdthe Foam Grips (1).To exercise, push the pedals away with your legs.Return to the starting position. Repeat, moving with asmooth, continuous motion. Be sure to concentrate onusing the muscles of your lower body.519Hole62232 3315622Footrest

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