w Nautilus

709 Power House Road

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Occupation J*fie
Ilriphl

Independence, Virginia 24348

800-628-8458
Date

Bodyweight

Workout Time

START
FINISH

71

"7

STRENGTH TRAINING

approximately 5 percent at thenext workout.

1. Perform one set of 4-6 exercises for the lower body and 6-8 exercises for the upper body, and no more than 12 exercises in any workout. 2. Select a resistance on each exercise that allows you to do 8-12 repetitions. 3. Continue each exercise until no additional repetitions are possible. When 12 or more repetitions are performed, increase the resistance by

amount of weight, or both. Do not sacrifice form in an attempt to produce results.

8. Train no more than three times a week.

9. Keep accurate records - date, resistance, repetitions, and overall training time - of each workout.
10. Vary the workouts often.
ENDURANCE TRAINING

cycling, easy stairclimbing, calisthenics, etc.) to prepare yourbody for vigorous endurancetraining. 5.Cooldown: Spend3-6minutesinlow-level exercise (walking, easy
Age 25 35 Max. Heart Rate (b/m) 195^ 185 70%Max. Heart Rate (b/m) 136 130
45
175 123

3. Exercise at about 70 percent of your maximum heart rate as indicated below in heartbeats per minute (b/m). 4. Warmup: Spend 3-6 minutes in low-level exercise (walking, easy

4. Accentuate the lowering portion of each repetition. 5. Moveslower, never faster, ifin doubt about thespeed of movement.
6. Do everything possible to isolate and work each large muscle group

1. Frequency: Train every day if you desire. However, every-other-day endurance exercise provides the same fitness benefits. 2. Duration: Exercise continuously for 15-30 minutes for cardiovascular

cycling, easy stairclimbing, stretching, etc.) to enhance blood return and prepare your body for resting function.
55
116 65

75
145 102

to exhaustion.

7. Attempt constantly to increasethe number of repetitionsor the

benefits.Training less than 15minutes is of limited value, and training

for more than 30 minutes may hinder compliance.

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STRENGTH TRAINING

amount of weight, or both. Do not sacrifice form in an attempt to produce results.

8. Train no more than three times a week.

1. Performone set of 4-6exercises for the lowerbody and 6-8exercises for the upper body, and no more than 12exercises in any workout. 2. Selecta resistanceon each exercise that allowsyou to do 8-12

3. Exerciseat about 70 percent of your maximum heart rate as indicated below in heartbeats per minute (b/m). 4. Warmup: Spend 3-6 minutes in low-level exercise (walking, easy

repetitions.

3.Continueeachexercise until no additional repetitions are possible.

9. Keep accurate records - date, resistance, repetitions, and overall training time - of each workout. 10. Vary the workouts often.
ENDURANCE TRAINING

cycling, easystairclimbing, calisthenics, etc.)to prepareyour bodyfor vigorous endurancetraining.

When 12 or more repetitions are performed, increase the resistance by approximately 5 percent at the next workout.

cycling, easy stairclimbing, stretching, etc.) toenhance blood return and 1.Frequency: Train every dayif youdesire. However, every-other-day
endurance exercise provides the same fitness benefits. 2. Duration: Exercise continuously for 15-30 minutes for cardiovascular

5. Cooldown: Spend 3-6 minutes in low-level exercise (walking, easy

prepare your body for restingfunction.

4.Accentuate the lowering portionofeachrepetition. 5.Move slower, never faster, if indoubtabout thespeedof movement. 6.Doeverything possible to isolate and work each large muscle group

Age
Max. Heart Rate (b/m)
benefits.Training less than 15minutes is of limited value, and training for more than 30 minutes may hinder compliance.

I 25 I 35 I 45 1 55 1 65 I 75
195_ ^85 175 16S 155 145
70%Max. Heart Rate (b/m) 136 130 123 116 109 102

to exhaustion.

7. Attempt constantly to increasethe number of repetitions or the