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FAT BURNING ZONE: 55-65%
This range is recommended for those in good physical condition
who have been exercising on a consistent basis for an extended
period of time. Exercising at this range helps improve your fitness
This range is recommended for those in good physical condition
who have been exercising on a constant basis for an exteneded
period of time. Exercising at this range helps improve your fitness
level and prevent injury caused from over training.
• Duration: 20-30 min. per workout.
• Frequency: At least 3 or 4 times per week.
The Fat Burning Zone: 55-65% --This range is recommended for
those who haven’t worked out in a long time, are trying to loose
weight, those at a high risk for heart problems or if you’re just not
feeling 100% one day. It is intended for low intensity and/or long
duration exercise. The lower intensity helps you maintain your
exercise for longer periods of time. When exercising for weight loss
or starting a new exercise routine, longer duration is more
important and much healthier than higher intensity.
• Build up gradually to 30 to 60 min. per workout.
• Workout 3 or 4 times per week.
THE AEROBIC ZONE 65%-85%
STRETCHING
WARM UP & COOL DOWN 55% OR LESS
Begin and end every workout with stretching. Stretching done
before your workout increases flexibility to help prevent muscle
strain or injury and stretching after, loosens tight muscles and helps
prevent soreness.
• Stretch before warm up & after cool down.
• Stretch slowly & gently, never bounce or stretch to a point of pain.
• Hold each stretch 30-60 sec. & exhale as you extend stretches.
Warm Up & Cool Down: 55% or less --Start every exercise with a
slow and gradual warm up and end with a slow and gradual cool
down. Smoothly easing into and out of strenuous activity helps your
body prepare your metabolism and blood flow to efficiently break
down fat and change over from one intensity level to another.
Going into your target zone too quickly can cause your heart rate
to increase too rapidly causing you to loose your energy too soon,
strain yourself or possibly worse.
• Slowly bring your heart rate to a level just below the lower limit
of your target zone.
• Maintain heart rate at this level for 5-10 min.